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  6. Yellow beans vs. Navy beans

Yellow beans vs. Navy beans — In-Depth Nutrition Comparison

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What are the main differences between yellow beans and navy beans?

  • Yellow beans are richer in vitamin E and phosphorus, while navy beans are higher in folate.
  • Navy beans' daily need coverage for folate is 15% higher.
  • Navy beans have 94 times less vitamin E than yellow beans. Yellow beans have 0.94mg of vitamin E, while navy beans have 0.01mg.

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

Infographic

Yellow beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +39.6%
Contains more PhosphorusPhosphorus +27.1%
Contains more CalciumCalcium +11.3%
Contains more PotassiumPotassium +19.7%
Contains more CopperCopper +12.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +15.8%
Contains more SeleniumSelenium +123.1%
~equal in Iron ~2.36mg
~equal in Zinc ~1.03mg

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +100%
Contains more Vitamin EVitamin E +9300%
Contains more Vitamin B2Vitamin B2 +56.1%
Contains more Vitamin KVitamin K +483.3%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more FolateFolate +72.8%
Contains more CholineCholine +27%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.649mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +11.3%
Contains more FatsFats +74.2%
Contains more OtherOther +16.3%
~equal in Carbs ~26.05g
~equal in Water ~63.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +51.1%
~equal in Polyunsaturated fat ~0.49g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yellow beans Navy beans DV% diff.
Folate 81µg 140µg 15%
Vitamin E 0.94mg 0.01mg 6%
Phosphorus 183mg 144mg 6%
Starch 15.4g 6%
Magnesium 74mg 53mg 5%
Vitamin B1 0.187mg 0.237mg 4%
Copper 0.186mg 0.21mg 3%
Vitamin B2 0.103mg 0.066mg 3%
Manganese 0.455mg 0.527mg 3%
Selenium 1.3µg 2.9µg 3%
Choline 35.2mg 44.7mg 2%
Potassium 325mg 389mg 2%
Iron 2.48mg 2.36mg 2%
Vitamin K 3.5µg 0.6µg 2%
Protein 9.16g 8.23g 2%
Calcium 62mg 69mg 1%
Vitamin B6 0.129mg 0.138mg 1%
Saturated fat 0.279g 0.098g 1%
Vitamin C 1.8mg 0.9mg 1%
Vitamin B5 0.229mg 0.266mg 1%
Fats 1.08g 0.62g 1%
Calories 144kcal 140kcal 0%
Net carbs 14.88g 15.55g N/A
Carbs 25.28g 26.05g 0%
Sugar 0.34g 0.37g N/A
Fiber 10.4g 10.5g 0%
Zinc 1.06mg 1.03mg 0%
Sodium 5mg 0mg 0%
Vitamin B3 0.708mg 0.649mg 0%
Monounsaturated fat 0.094g 0.142g 0%
Polyunsaturated fat 0.466g 0.49g 0%
Tryptophan 0.108mg 0.1mg 0%
Threonine 0.386mg 0.289mg 0%
Isoleucine 0.405mg 0.387mg 0%
Leucine 0.732mg 0.7mg 0%
Lysine 0.629mg 0.52mg 0%
Methionine 0.138mg 0.111mg 0%
Phenylalanine 0.496mg 0.471mg 0%
Valine 0.479mg 0.504mg 0%
Histidine 0.255mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow 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
19%
Yellow beans
21%
Navy beans
Minerals Daily Need Coverage Score
43%
Yellow beans
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $1.3)
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 - 5mg)
Which food is lower in Saturated fat?
Navy beans
Navy beans is lower in Saturated fat (difference - 0.181g)
Which food is richer in minerals?
?
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.
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.