Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy beans
  5. Compare
  6. Navy beans vs. White beans

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

Compare

How are navy beans and white beans different?

  • Navy beans are richer in fiber, folate, and vitamin B1, while white beans is higher in iron, copper, vitamin E, and potassium.
  • Navy beans cover your daily need for fiber, 17% more than white beans.
  • Navy beans contain 2 times more vitamin B1 than white beans. Navy beans contain 0.237mg of vitamin B1, while white beans contains 0.118mg.

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

Infographic

Navy beans vs White 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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%
Contains more PhosphorusPhosphorus +27.4%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +123.1%
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%

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 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%
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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
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 Vitamin EVitamin E +9300%
Contains more Vitamin KVitamin K +483.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans White beans DV% diff.
Iron 2.36mg 3.7mg 17%
Fiber 10.5g 6.3g 17%
Folate 140µg 81µg 15%
Vitamin B1 0.237mg 0.118mg 10%
Copper 0.21mg 0.287mg 9%
Starch 15.4g 6%
Vitamin E 0.01mg 0.94mg 6%
Potassium 389mg 561mg 5%
Manganese 0.527mg 0.636mg 5%
Phosphorus 144mg 113mg 4%
Protein 8.23g 9.73g 3%
Zinc 1.03mg 1.38mg 3%
Selenium 2.9µg 1.3µg 3%
Vitamin B3 0.649mg 0.14mg 3%
Vitamin B6 0.138mg 0.093mg 3%
Magnesium 53mg 63mg 2%
Calcium 69mg 90mg 2%
Vitamin B2 0.066mg 0.046mg 2%
Vitamin K 0.6µg 3.5µg 2%
Choline 44.7mg 35.1mg 2%
Polyunsaturated fat 0.49g 0.152g 2%
Vitamin C 0.9mg 0mg 1%
Vitamin B5 0.266mg 0.229mg 1%
Calories 140kcal 139kcal 0%
Protein per 100 calories 5.9g 7g N/A
Calories per 10 g protein 170kcal 143kcal N/A
Weight per 100 calories 71g 72g N/A
Fats 0.62g 0.35g 0%
Net carbs 15.55g 18.79g N/A
Carbs 26.05g 25.09g 0%
Sugar 0.37g 0.34g N/A
Sodium 0mg 6mg 0%
Saturated fat 0.098g 0.091g 0%
Monounsaturated fat 0.142g 0.031g 0%
Tryptophan 0.1mg 0.115mg 0%
Threonine 0.289mg 0.409mg 0%
Isoleucine 0.387mg 0.429mg 0%
Leucine 0.7mg 0.776mg 0%
Lysine 0.52mg 0.668mg 0%
Methionine 0.111mg 0.146mg 0%
Phenylalanine 0.471mg 0.526mg 0%
Valine 0.504mg 0.509mg 0%
Histidine 0.206mg 0.271mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +77.1%
Contains more ProteinProtein +18.2%
Contains more OtherOther +35.7%
~equal in Carbs ~25.09g
~equal in Water ~63.08g

Fat Type Comparison

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

People also compare

Navy beans
Navy beans vs Green bean raw
Green bean raw
Navy beans
Navy beans vs Broad bean raw
Broad bean raw
Navy beans
Navy beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.