Beans Navy vs Beans White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Beans Navy | Beans White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 7.02 g | 6.65 g |
| Carbs | 18.8 g | 18.1 g |
| Fat | 0.656 g | 0.352 g |
| Vitamins | ||
| Thiamin (B1) | 0.283 mg | 0.126 mg |
| Riboflavin (B2) | 0.139 mg | 0.038 mg |
| Niacin (B3) | 0.876 mg | 0.147 mg |
| Pantothenic Acid (B5) | 0.514 mg | 0.171 mg |
| Vitamin B6 | 0.154 mg | 0.078 mg |
| Folate | 113 µg | 77.6 µg |
| Choline | 41 mg | 25 mg |
| Vitamin C | 8.35 mg | 0 mg |
| Vitamin E | 0.009 mg | 0.669 mg |
| Vitamin K | 0.55 µg | 2.49 µg |
| Minerals | ||
| Calcium | 39 mg | 58 mg |
| Iron | 2.05 mg | 2.33 mg |
| Magnesium | 75.2 mg | 46.6 mg |
| Phosphorus | 113 mg | 100 mg |
| Potassium | 324 mg | 364 mg |
| Sodium | 6.42 mg | 2.85 mg |
| Zinc | 0.917 mg | 0.879 mg |
| Copper | 0.275 mg | 0.155 mg |
| Manganese | 0.447 mg | 0.408 mg |
| Selenium | 1.61 µg | 0.925 µg |
| Carbohydrates | ||
| Fiber | 9.63 g | 5.94 g |
| Sugar | 0.339 g | 0.242 g |
| Starch | 14.1 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.439 g | 0.152 g |
| Monounsaturated Fat | 0.093 g | 0.031 g |
| Saturated Fat | 0.09 g | 0.092 g |
| Omega-3 (ALA) | 0.162 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.14 g | 0.083 g |
| Amino Acids | ||
| Histidine | 0.185 g | 0.186 g |
| Isoleucine | 0.322 g | 0.294 g |
| Leucine | 0.554 g | 0.531 g |
| Lysine | 0.424 g | 0.457 g |
| Methionine | 0.085 g | 0.1 g |
| Cystine | 0.072 g | 0.073 g |
| Phenylalanine | 0.38 g | 0.36 g |
| Tyrosine | 0.202 g | 0.188 g |
| Threonine | 0.269 g | 0.28 g |
| Tryptophan | 0.08 g | 0.079 g |
| Valine | 0.398 g | 0.348 g |
| Arginine | 0.367 g | 0.412 g |
| Alanine | 0.304 g | 0.279 g |
| Serine | 0.908 g | 0.804 g |
| Proline | 0.974 g | 1.01 g |
| Glycine | 0.261 g | 0.26 g |
| Aspartic Acid | 0.339 g | 0.282 g |
| Glutamic Acid | 0.394 g | 0.362 g |
Per 100 grams
| Nutrient | Beans Navy | Beans White |
|---|---|---|
| Calories | 109 kcal | 141 kcal |
| Protein | 7.65 g | 9.35 g |
| Carbs | 20.5 g | 25.5 g |
| Fat | 0.715 g | 0.495 g |
| Vitamins | ||
| Thiamin (B1) | 0.309 mg | 0.177 mg |
| Riboflavin (B2) | 0.151 mg | 0.053 mg |
| Niacin (B3) | 0.955 mg | 0.206 mg |
| Pantothenic Acid (B5) | 0.56 mg | 0.24 mg |
| Vitamin B6 | 0.168 mg | 0.11 mg |
| Folate | 123 µg | 109 µg |
| Choline | 44.7 mg | 35.1 mg |
| Vitamin C | 9.1 mg | 0 mg |
| Vitamin E | 0.01 mg | 0.94 mg |
| Vitamin K | 0.6 µg | 3.5 µg |
| Minerals | ||
| Calcium | 42.5 mg | 81.5 mg |
| Iron | 2.24 mg | 3.27 mg |
| Magnesium | 82 mg | 65.5 mg |
| Phosphorus | 124 mg | 141 mg |
| Potassium | 353 mg | 512 mg |
| Sodium | 7 mg | 4 mg |
| Zinc | 1 mg | 1.24 mg |
| Copper | 0.3 mg | 0.218 mg |
| Manganese | 0.487 mg | 0.573 mg |
| Selenium | 1.75 µg | 1.3 µg |
| Carbohydrates | ||
| Fiber | 10.5 g | 8.35 g |
| Sugar | 0.37 g | 0.34 g |
| Starch | 15.4 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.479 g | 0.214 g |
| Monounsaturated Fat | 0.101 g | 0.044 g |
| Saturated Fat | 0.098 g | 0.129 g |
| Omega-3 (ALA) | 0.177 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.153 g | 0.116 g |
| Amino Acids | ||
| Histidine | 0.202 g | 0.261 g |
| Isoleucine | 0.351 g | 0.413 g |
| Leucine | 0.604 g | 0.746 g |
| Lysine | 0.462 g | 0.642 g |
| Methionine | 0.093 g | 0.141 g |
| Cystine | 0.078 g | 0.102 g |
| Phenylalanine | 0.414 g | 0.506 g |
| Tyrosine | 0.22 g | 0.264 g |
| Threonine | 0.293 g | 0.393 g |
| Tryptophan | 0.087 g | 0.111 g |
| Valine | 0.434 g | 0.489 g |
| Arginine | 0.4 g | 0.579 g |
| Alanine | 0.331 g | 0.392 g |
| Serine | 0.99 g | 1.13 g |
| Proline | 1.06 g | 1.43 g |
| Glycine | 0.285 g | 0.365 g |
| Aspartic Acid | 0.37 g | 0.396 g |
| Glutamic Acid | 0.429 g | 0.508 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beans Navy and Beans White, including preparation variants and research-cited compound levels, or compare any two foods.