Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Soybean vs Navy bean - In-Depth Nutrition Comparison

Compare

The main differences between Soybean and Navy bean

  • Soybean is richer than Navy bean in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Potassium, Magnesium, Vitamin B1, and Zinc.
  • Daily need coverage for Iron from Soybean is 172% higher.
  • Soybean contains 7 times more Phosphorus than Navy bean. Soybean contains 704mg of Phosphorus, while Navy bean contains 100mg.

Food types used in this article are Soybeans, mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Soybean vs Navy bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1746.7%
Contains more Iron +713.5%
Contains more Magnesium +177.2%
Contains more Phosphorus +604%
Contains more Potassium +485.3%
Contains less Sodium -84.6%
Contains more Zinc +449.4%
Contains more Copper +365.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +1746.7%
Contains more Iron +713.5%
Contains more Magnesium +177.2%
Contains more Phosphorus +604%
Contains more Potassium +485.3%
Contains less Sodium -84.6%
Contains more Zinc +449.4%
Contains more Copper +365.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +450%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +97.4%
Contains more Folate +184.1%
Contains more Vitamin C +213.3%
Equal in Vitamin B5 - 0.825
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +450%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +97.4%
Contains more Folate +184.1%
Contains more Vitamin C +213.3%
Equal in Vitamin B5 - 0.825

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Navy bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Navy bean Opinion
Net carbs 20.86g 13.05g Soybean
Protein 36.49g 6.15g Soybean
Fats 19.94g 0.7g Soybean
Carbs 30.16g 13.05g Soybean
Calories 446kcal 67kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Navy bean
Fiber 9.3g g Soybean
Calcium 277mg 15mg Soybean
Iron 15.7mg 1.93mg Soybean
Magnesium 280mg 101mg Soybean
Phosphorus 704mg 100mg Soybean
Potassium 1797mg 307mg Soybean
Sodium 2mg 13mg Soybean
Zinc 4.89mg 0.89mg Soybean
Copper 1.658mg 0.356mg Soybean
Vitamin A 22IU 4IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 18.8mg Navy bean
Vitamin B1 0.874mg 0.39mg Soybean
Vitamin B2 0.87mg 0.215mg Soybean
Vitamin B3 1.623mg 1.22mg Soybean
Vitamin B5 0.793mg 0.825mg Navy bean
Vitamin B6 0.377mg 0.191mg Soybean
Folate 375µg 132µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.064mg Soybean
Threonine 1.766mg 0.258mg Soybean
Isoleucine 1.971mg 0.273mg Soybean
Leucine 3.309mg 0.442mg Soybean
Lysine 2.706mg 0.35mg Soybean
Methionine 0.547mg 0.064mg Soybean
Phenylalanine 2.122mg 0.31mg Soybean
Valine 2.029mg 0.316mg Soybean
Histidine 1.097mg 0.172mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.085g Navy bean
Monounsaturated Fat 4.404g 0.052g Soybean
Polyunsaturated fat 11.255g 0.407g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
35
Navy bean
Mineral Summary Score
252
Soybean
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
37%
Navy bean
Carbohydrates
30%
Soybean
13%
Navy bean
Fats
92%
Soybean
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 2.799g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.