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  6. Beans vs. Navy beans

Beans vs. Navy beans — In-Depth Nutrition Comparison

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What are the differences between beans and navy beans?

  • The amount of folate, iron, fiber, protein, vitamin B1, and phosphorus in navy beans is higher than in beans.
  • Navy beans' daily need coverage for folate is 29% more.

We used Beans, baked, canned, no salt added and Beans, navy, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Beans vs Navy beans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 ZincZinc +35.9%
Contains more SeleniumSelenium +55.2%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +38%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +713.8%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.21mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Beans
Beans
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
Contains more Vitamin CVitamin C +244.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B3Vitamin B3 +50.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +483.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Navy beans DV% diff.
Folate 24µg 140µg 29%
Iron 0.29mg 2.36mg 26%
Manganese 0.527mg 23%
Fiber 5.5g 10.5g 20%
Omega-3 (ALA) 0.177g 11%
Protein 4.8g 8.23g 7%
Vitamin B1 0.15mg 0.237mg 7%
Starch 15.4g 6%
Phosphorus 104mg 144mg 6%
Magnesium 32mg 53mg 5%
Vitamin B5 0.266mg 5%
Potassium 296mg 389mg 3%
Zinc 1.4mg 1.03mg 3%
Selenium 4.5µg 2.9µg 3%
Choline 30.8mg 44.7mg 3%
Calories 105kcal 140kcal 2%
Vitamin C 3.1mg 0.9mg 2%
Carbs 20.49g 26.05g 2%
Calcium 50mg 69mg 2%
Polyunsaturated fat 0.172g 0.49g 2%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.01mg 1%
Vitamin B3 0.43mg 0.649mg 1%
Vitamin B6 0.13mg 0.138mg 1%
Protein per 100 calories 4.6g 5.9g N/A
Calories per 10 g protein 219kcal 170kcal N/A
Weight per 100 calories 95g 71g N/A
Fats 0.4g 0.62g 0%
Net carbs 14.99g 15.55g N/A
Sugar 7.78g 0.37g N/A
Copper 0.206mg 0.21mg 0%
Sodium 1mg 0mg 0%
Vitamin B2 0.06mg 0.066mg 0%
Vitamin K 0.8µg 0.6µg 0%
Saturated fat 0.103g 0.098g 0%
Monounsaturated fat 0.035g 0.142g 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +13.8%
Contains more ProteinProtein +71.5%
Contains more FatsFats +55%
Contains more CarbsCarbs +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +305.7%
Contains more Poly. FatPolyunsaturated fat +184.9%
~equal in Saturated fat ~0.098g

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.