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Navy beans vs. White beans — Health Impact and Nutrition Comparison

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on June 07, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
White beans
vs
Navy beans

Summary

Navy beans are higher in selenium, choline, and vitamin B9. They are also higher in dietary fiber, while white beans are higher in net carbs, vitamin E, and iron. 

White beans contain over six times more vitamin K, while navy beans contain two times more vitamin B1.

Table of contents

  1. Introduction
    1. Taste
    2. Nutrition
      1. Macronutrients and Calories
        1. Calories
          1. Protein
            1.   Fats
              1. Carbohydrates
                1. Vitamins
                  1. Minerals
                    1. Acidity
                    2. Weight Loss & Diets
                      1. Health Benefits
                        1. Sources

                        Introduction

                        Navy beans and white beans belong to the family Phaseolus. Navy beans are one of the most popular types of small white beans. Navy beans are oval-shaped, small, and have a smooth surface.  They're about the size of a pea. 

                        The color of white beans is white, while navy beans are closer to ivory than white.

                        Taste

                        White beans have a mellow, somewhat nutty flavor, whereas navy beans have a mild taste and a soft texture. It is most common to use navy beans in American cuisine. They go well with soups and stews, while white beans are the best choices for salads.

                        Nutrition

                        We will compare the nutritional information of navy beans and white beans in this part of the article.

                        Macronutrients and Calories

                        Navy beans contain slightly more carbs and fats, while white beans contain more protein. 

                        Navy beans are over 1.5 times richer in dietary fiber, while white beans are higher in net carbs.

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        10% 25% 63% 2%
                        Protein: 9.73 g
                        Fats: 0.35 g
                        Carbs: 25.09 g
                        Water: 63.08 g
                        Other: 1.75 g
                        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 ProteinProtein +18.2%
                        Contains more OtherOther +35.7%
                        Contains more FatsFats +77.1%
                        ~equal in Carbs ~26.05g
                        ~equal in Water ~63.81g

                        Calories

                        Navy beans and white beans are both providing a similar amount of calories. A hundred grams of navy beans contain 140 calories, while the same amount of white beans has 139 calories.

                        Protein

                        A hundred grams of navy beans contain 8.23g of protein, while same-size white beans have 9.73 g.

                        Although navy beans and white beans contain all essential amino acids, white beans are richer in all essential amino acids.

                          Fats

                        White beans and navy beans have very little fat content. Navy beans contain slightly more monounsaturated and polyunsaturated fats, while white beans contain less saturated fats. Navy beans and white beans do not contain trans fats.

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        33% 11% 55%
                        Saturated Fat: Sat. Fat 0.091 g
                        Monounsaturated Fat: Mono. Fat 0.031 g
                        Polyunsaturated fat: Poly. Fat 0.152 g
                        13% 19% 67%
                        Saturated Fat: Sat. Fat 0.098 g
                        Monounsaturated Fat: Mono. Fat 0.142 g
                        Polyunsaturated fat: Poly. Fat 0.49 g
                        Contains more Mono. FatMonounsaturated Fat +358.1%
                        Contains more Poly. FatPolyunsaturated fat +222.4%
                        ~equal in Saturated Fat ~0.098g

                        Carbohydrates

                        Navy beans and white beans have about the same amount of carbohydrates.

                        100g of navy beans contain  26g of carbohydrates, of which 10.5g are dietary fiber and 15.5g are net carbs.

                        100g of white beans contain 25g of carbohydrates, of which 6g are dietary fiber and 19g are net carbs.

                        The main carbohydrate found in navy beans is starch. It contains 15.4 g of starch. 

                        However, navy beans are richer in dietary fiber, while white beans are higher in net carbs. 

                        Carbohydrate type comparison

                        Carbohydrate type breakdown side-by-side comparison
                        98% 2%
                        Starch: 15.4 g
                        Sucrose: 0.37 g
                        Glucose: 0 g
                        Fructose: 0 g
                        Lactose: 0 g
                        Maltose: 0 g
                        Galactose: 0 g

                        Vitamins

                        Navy beans are richer in vitamin B1 and folate (vitamin B9). Navy beans have 140 µg of folate, whereas white beans only have 81µg. White beans, on the other hand, contain higher levels of vitamin E and vitamin K. 

                        Navy beans and white beans are absent in vitamin A, vitamin B12, and vitamin D.

                        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.
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
                        Contains more Vitamin EVitamin E +9300%
                        Contains more Vitamin KVitamin K +483.3%
                        Contains more Vitamin CVitamin C +∞%
                        Contains more Vitamin B1Vitamin B1 +100.8%
                        Contains more Vitamin B2Vitamin B2 +43.5%
                        Contains more Vitamin B3Vitamin B3 +363.6%
                        Contains more Vitamin B5Vitamin B5 +16.2%
                        Contains more Vitamin B6Vitamin B6 +48.4%
                        Contains more FolateFolate +72.8%
                        Contains more CholineCholine +27.4%
                        ~equal in Vitamin A ~0IU
                        ~equal in Vitamin D ~0µg
                        ~equal in Vitamin B12 ~0µg

                        Minerals

                        White beans are higher in potassium. Navy beans contain 389 mg of potassium, whereas white beans contain 561mg. 

                        White beans are also higher in iron and copper. At the same time, navy beans contain more phosphorus, choline, and selenium. Compared to white beans, which have 1.3µg of selenium, navy beans have 2.9µg. Navy beans and white beans are also low in sodium. 

                        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.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
                        Contains more MagnesiumMagnesium +18.9%
                        Contains more CalciumCalcium +30.4%
                        Contains more PotassiumPotassium +44.2%
                        Contains more IronIron +56.8%
                        Contains more CopperCopper +36.7%
                        Contains more ZincZinc +34%
                        Contains more ManganeseManganese +20.7%
                        Contains more PhosphorusPhosphorus +27.4%
                        Contains less SodiumSodium -100%
                        Contains more SeleniumSelenium +123.1%

                        Acidity

                        Calculating the potential renal acid load, or PRAL, reveals how much acid or base the given food produces inside the body and is an alternate approach to evaluating acidity. The PRAL value of navy beans is -1.1 (alkaline), and the PRAL value of white beans is -5.6(alkaline).

                        Weight Loss & Diets

                        Due to lower fat levels, less sodium, and high protein content, navy beans and white beans are excellent DASH diet choices.

                          Both are suitable for vegan and vegetarian diets.

                          Moreover, navy beans and white beans are plant-based foods, and you can use them in your Mediterranean diet.

                          According to the Paleo guidelines, people on the Paleo diet should avoid navy beans and white beans.

                          Because navy beans and white beans include a high amount of carbohydrates, they are not keto-friendly.

                        Health Benefits

                        As mentioned above, navy beans are rich in dietary fiber, which has several positive health effects. High consumption of dietary fiber is associated with a lower risk of coronary heart disease, stroke, hypertension, diabetes, and obesity(1). 

                        Consuming navy beans, among other Phaseolus vulgaris bean varieties, may help prevent chronic diseases such as diabetes and cardiovascular diseases. Furthermore,  P. vulgaris species are also known to decrease LDL cholesterol, which is one of the risk factors for CVD(2).

                        Navy beans are high in resistant starch. Resistant starch(RS) is a beneficial dietary ingredient with health benefits. A new study reveals that RS may help manage chronic renal disease and diabetes(3). 

                        Similarities

                        Digestive Health

                        A plant-based diet that includes navy beans and white beans has protective effects on metabolism, body weight, gut microbiome environment, and low-grade inflammation(4). 

                        Moreover, fiber consumption aids gastrointestinal problems, including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids(1).

                        Cancer

                        Randomized controlled research discovered that a high-legume diet altered biomarkers for cancer risk(2).

                        Furthermore, research suggests that eating more legumes, such as navy beans, may lower the risk of colorectal cancer(5). 

                        Sources

                        1. https://pubmed.ncbi.nlm.nih.gov/19335713/
                        2. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/phaseolus-beans-impact-on-glycaemic-response-and-chronic-disease-risk-in-human-subjects/A9BA36BE08D2B4476D022C27AA22893D
                        3. https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12244
                        4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/#B21-nutrients-13-00519
                        5. https://pubmed.ncbi.nlm.nih.gov/30583518/
                        Article author photo Sveta Badalyan
                        Education: General Medicine at YSMU
                        Last updated: June 07, 2023
                        Medically reviewed by Elen Khachatrian

                        Infographic

                        White beans vs Navy beans infographic
                        Infographic link

                        Comparison summary table

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

                        All nutrients comparison - raw data values

                        Nutrient White beans Navy beans Opinion
                        Calories 139kcal 140kcal Navy beans
                        Protein 9.73g 8.23g White beans
                        Fats 0.35g 0.62g Navy beans
                        Vitamin C 0mg 0.9mg Navy beans
                        Net carbs 18.79g 15.55g White beans
                        Carbs 25.09g 26.05g Navy beans
                        Magnesium 63mg 53mg White beans
                        Calcium 90mg 69mg White beans
                        Potassium 561mg 389mg White beans
                        Iron 3.7mg 2.36mg White beans
                        Sugar 0.34g 0.37g White beans
                        Fiber 6.3g 10.5g Navy beans
                        Copper 0.287mg 0.21mg White beans
                        Zinc 1.38mg 1.03mg White beans
                        Starch 15.4g Navy beans
                        Phosphorus 113mg 144mg Navy beans
                        Sodium 6mg 0mg Navy beans
                        Vitamin E 0.94mg 0.01mg White beans
                        Manganese 0.636mg 0.527mg White beans
                        Selenium 1.3µg 2.9µg Navy beans
                        Vitamin B1 0.118mg 0.237mg Navy beans
                        Vitamin B2 0.046mg 0.066mg Navy beans
                        Vitamin B3 0.14mg 0.649mg Navy beans
                        Vitamin B5 0.229mg 0.266mg Navy beans
                        Vitamin B6 0.093mg 0.138mg Navy beans
                        Vitamin K 3.5µg 0.6µg White beans
                        Folate 81µg 140µg Navy beans
                        Choline 35.1mg 44.7mg Navy beans
                        Saturated Fat 0.091g 0.098g White beans
                        Monounsaturated Fat 0.031g 0.142g Navy beans
                        Polyunsaturated fat 0.152g 0.49g Navy beans
                        Tryptophan 0.115mg 0.1mg White beans
                        Threonine 0.409mg 0.289mg White beans
                        Isoleucine 0.429mg 0.387mg White beans
                        Leucine 0.776mg 0.7mg White beans
                        Lysine 0.668mg 0.52mg White beans
                        Methionine 0.146mg 0.111mg White beans
                        Phenylalanine 0.526mg 0.471mg White beans
                        Valine 0.509mg 0.504mg White beans
                        Histidine 0.271mg 0.206mg White beans
                        Omega-3 - ALA 0.177g Navy beans

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        White beans Navy beans
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs 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
                        14%
                        White beans
                        21%
                        Navy beans
                        Minerals Daily Need Coverage Score
                        53%
                        White beans
                        43%
                        Navy beans

                        Comparison summary

                        Which food is lower in Sugar?
                        White beans
                        White beans is lower in Sugar (difference - 0.03g)
                        Which food is lower in Saturated Fat?
                        White beans
                        White beans is lower in Saturated Fat (difference - 0.007g)
                        Which food is lower in glycemic index?
                        White beans
                        White beans is lower in glycemic index (difference - 39)
                        Which food is cheaper?
                        White beans
                        White beans is cheaper (difference - $1.3)
                        Which food is richer in minerals?
                        White beans
                        White beans is relatively richer in minerals
                        Which food is lower in Cholesterol?
                        Navy beans
                        Navy beans is lower in Cholesterol (difference - 0mg)
                        Which food contains less Sodium?
                        Navy beans
                        Navy beans contains less Sodium (difference - 6mg)
                        Which food is richer in vitamins?
                        Navy beans
                        Navy beans is relatively richer in vitamins

                        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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.