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

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How are white beans and navy beans different?

White beans is richer in iron, copper, vitamin E, and potassium, while navy beans are higher in fiber, folate, and vitamin B1.
Navy beans cover your daily need for fiber, 17% more than white beans.
White beans contains 94 times more vitamin E than navy beans. White beans contains 0.94mg of vitamin E, while navy beans contain 0.01mg.

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

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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.

White beans

Navy beans

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%

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.

White beans

Navy beans

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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