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  6. Soybean vs. Navy beans

Soybean vs. Navy beans — In-Depth Nutrition Comparison

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What are the differences between Soybean and Navy beans?

  • Soybean is higher in Iron, Copper, Vitamin B2, Vitamin K, Phosphorus, Manganese, Selenium, and Magnesium, however, Navy beans is richer in Folate, and Fiber.
  • Soybean's daily need coverage for Iron is 35% more.
  • Navy beans contains 32 times less Vitamin K than Soybean. Soybean contains 19.2µg of Vitamin K, while Navy beans contains 0.6µg.

We used Soybeans, mature cooked, boiled, without salt and Beans, navy, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Soybean vs Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
9
:
1
Navy beans
Navy beans
Contains more Calcium +47.8%
Contains more Iron +117.8%
Contains more Magnesium +62.3%
Contains more Phosphorus +70.1%
Contains more Potassium +32.4%
Contains more Zinc +11.7%
Contains more Copper +93.8%
Contains more Manganese +56.4%
Contains more Selenium +151.7%
Contains less Sodium -100%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +47.8%
Contains more Iron +117.8%
Contains more Magnesium +62.3%
Contains more Phosphorus +70.1%
Contains more Potassium +32.4%
Contains more Zinc +11.7%
Contains more Copper +93.8%
Contains more Manganese +56.4%
Contains more Selenium +151.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
6
:
4
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +331.8%
Contains more Vitamin B6 +69.6%
Contains more Vitamin K +3100%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B5 +48.6%
Contains more Folate +159.3%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +331.8%
Contains more Vitamin B6 +69.6%
Contains more Vitamin K +3100%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B5 +48.6%
Contains more Folate +159.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Navy beans
Navy beans
Contains more Protein +121.3%
Contains more Fats +1346.8%
Contains more Other +48.1%
Contains more Carbs +211.6%
Equal in Water - 63.81
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +121.3%
Contains more Fats +1346.8%
Contains more Other +48.1%
Contains more Carbs +211.6%
Equal in Water - 63.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +1295.1%
Contains more Polyunsaturated fat +933.5%
Contains less Saturated Fat -92.4%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +1295.1%
Contains more Polyunsaturated fat +933.5%
Contains less Saturated Fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Navy beans
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Navy beans Opinion
Net carbs 2.36g 15.55g Navy beans
Protein 18.21g 8.23g Soybean
Fats 8.97g 0.62g Soybean
Carbs 8.36g 26.05g Navy beans
Calories 172kcal 140kcal Soybean
Starch 15.4g Navy beans
Sugar 3g 0.37g Navy beans
Fiber 6g 10.5g Navy beans
Calcium 102mg 69mg Soybean
Iron 5.14mg 2.36mg Soybean
Magnesium 86mg 53mg Soybean
Phosphorus 245mg 144mg Soybean
Potassium 515mg 389mg Soybean
Sodium 1mg 0mg Navy beans
Zinc 1.15mg 1.03mg Soybean
Copper 0.407mg 0.21mg Soybean
Manganese 0.824mg 0.527mg Soybean
Selenium 7.3µg 2.9µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.01mg Soybean
Vitamin C 1.7mg 0.9mg Soybean
Vitamin B1 0.155mg 0.237mg Navy beans
Vitamin B2 0.285mg 0.066mg Soybean
Vitamin B3 0.399mg 0.649mg Navy beans
Vitamin B5 0.179mg 0.266mg Navy beans
Vitamin B6 0.234mg 0.138mg Soybean
Folate 54µg 140µg Navy beans
Vitamin K 19.2µg 0.6µg Soybean
Tryptophan 0.242mg 0.1mg Soybean
Threonine 0.723mg 0.289mg Soybean
Isoleucine 0.807mg 0.387mg Soybean
Leucine 1.355mg 0.7mg Soybean
Lysine 1.108mg 0.52mg Soybean
Methionine 0.224mg 0.111mg Soybean
Phenylalanine 0.869mg 0.471mg Soybean
Valine 0.831mg 0.504mg Soybean
Histidine 0.449mg 0.206mg Soybean
Saturated Fat 1.297g 0.098g Navy beans
Monounsaturated Fat 1.981g 0.142g Soybean
Polyunsaturated fat 5.064g 0.49g Soybean
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
20%
Navy beans
Minerals Daily Need Coverage Score
75%
Soybean
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.199g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $2.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.