Beans Navy
Beans Navy is consistently high in these nutrients across all variants, regardless of preparation or processing.
Copper > 80% Dietary Fiber > 80% Folate > 80% Manganese > 77% Omega-3 (ALA) > 76% Magnesium > 73%
Select a nutrient to see how the 8 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| mature seeds, raw | 22.3 | > 79% |
| mature seeds, cooked, boiled, with salt | 8.2 | > 46% |
| mature seeds, cooked, boiled, without salt | 8.2 | > 46% |
| mature seeds, canned | 7.5 | > 43% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 7.1 | > 42% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 7.1 | > 42% |
| canned, sodium added, drained and rinsed | 6.6 | > 40% |
| mature seeds, sprouted, raw | 6.2 | > 39% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| mature seeds, raw | 5.5 | > 93% |
| mature seeds, cooked, boiled, with salt | 2.4 | > 73% |
| mature seeds, cooked, boiled, without salt | 2.4 | > 73% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 2.1 | > 68% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 2.1 | > 68% |
| mature seeds, sprouted, raw | 1.9 | > 64% |
| mature seeds, canned | 1.9 | > 62% |
| canned, sodium added, drained and rinsed | 1.6 | > 56% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| mature seeds, raw | 175.0 | > 96% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 111.0 | > 93% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 111.0 | > 93% |
| mature seeds, sprouted, raw | 101.0 | > 93% |
| mature seeds, cooked, boiled, with salt | 53.0 | > 86% |
| mature seeds, cooked, boiled, without salt | 53.0 | > 86% |
| mature seeds, canned | 47.0 | > 84% |
| canned, sodium added, drained and rinsed | 29.6 | > 73% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| mature seeds, raw | 3.6 | > 80% |
| mature seeds, cooked, boiled, with salt | 1.0 | > 49% |
| mature seeds, cooked, boiled, without salt | 1.0 | > 49% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 1.0 | > 48% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 1.0 | > 48% |
| mature seeds, sprouted, raw | 0.9 | > 46% |
| mature seeds, canned | 0.8 | > 42% |
| canned, sodium added, drained and rinsed | 0.6 | > 38% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| mature seeds, raw | 147.0 | > 89% |
| mature seeds, cooked, boiled, with salt | 69.0 | > 75% |
| mature seeds, cooked, boiled, without salt | 69.0 | > 75% |
| canned, sodium added, drained and rinsed | 63.9 | > 74% |
| mature seeds, canned | 47.0 | > 68% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 16.0 | > 41% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 16.0 | > 41% |
| mature seeds, sprouted, raw | 15.0 | > 39% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| mature seeds, raw | 1185.0 | > 98% |
| mature seeds, cooked, boiled, with salt | 389.0 | > 84% |
| mature seeds, cooked, boiled, without salt | 389.0 | > 84% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 317.0 | > 68% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 317.0 | > 68% |
| mature seeds, sprouted, raw | 307.0 | > 66% |
| mature seeds, canned | 288.0 | > 61% |
| canned, sodium added, drained and rinsed | 183.7 | > 36% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| mature seeds, raw | 407.0 | > 94% |
| mature seeds, cooked, boiled, with salt | 144.0 | > 47% |
| mature seeds, cooked, boiled, without salt | 144.0 | > 47% |
| mature seeds, canned | 134.0 | > 45% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 103.0 | > 37% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 103.0 | > 37% |
| mature seeds, sprouted, raw | 100.0 | > 36% |
| canned, sodium added, drained and rinsed | 86.7 | > 32% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| mature seeds, raw | 15.3 | > 97% |
| mature seeds, cooked, boiled, with salt | 10.5 | > 94% |
| mature seeds, cooked, boiled, without salt | 10.5 | > 94% |
| mature seeds, canned | 5.1 | > 80% |
| canned, sodium added, drained and rinsed | trace | n/a |
| mature seeds, sprouted, cooked, boiled, drained, with salt | trace | n/a |
| mature seeds, sprouted, cooked, boiled, drained, without salt | trace | n/a |
| mature seeds, sprouted, raw | trace | n/a |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| mature seeds, sprouted, raw | 18.8 | > 78% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 17.3 | > 76% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 17.3 | > 76% |
| mature seeds, cooked, boiled, with salt | 0.9 | > 25% |
| mature seeds, cooked, boiled, without salt | 0.9 | > 25% |
| mature seeds, canned | 0.7 | > 19% |
| canned, sodium added, drained and rinsed | trace | n/a |
| mature seeds, raw | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| mature seeds, canned | 0.8 | > 73% |
| mature seeds, raw | 0.0 | > 2% |
| mature seeds, cooked, boiled, with salt | 0.0 | > 0% |
| mature seeds, cooked, boiled, without salt | 0.0 | > 0% |
| canned, sodium added, drained and rinsed | trace | n/a |
| mature seeds, sprouted, cooked, boiled, drained, with salt | trace | n/a |
| mature seeds, sprouted, cooked, boiled, drained, without salt | trace | n/a |
| mature seeds, sprouted, raw | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| mature seeds, raw | 364.0 | > 98% |
| mature seeds, cooked, boiled, with salt | 140.0 | > 92% |
| mature seeds, cooked, boiled, without salt | 140.0 | > 92% |
| mature seeds, sprouted, raw | 132.0 | > 91% |
| mature seeds, sprouted, cooked, boiled, drained, with salt | 106.0 | > 88% |
| mature seeds, sprouted, cooked, boiled, drained, without salt | 106.0 | > 88% |
| mature seeds, canned | 62.0 | > 80% |
| canned, sodium added, drained and rinsed | trace | n/a |
| Variant | Choline (mg) | All foods |
|---|---|---|
| mature seeds, raw | 87.4 | > 84% |
| mature seeds, cooked, boiled, with salt | 44.7 | > 59% |
| mature seeds, cooked, boiled, without salt | 44.7 | > 59% |
| mature seeds, canned | 26.9 | > 49% |
| canned, sodium added, drained and rinsed | trace | n/a |
| mature seeds, sprouted, cooked, boiled, drained, with salt | trace | n/a |
| mature seeds, sprouted, cooked, boiled, drained, without salt | trace | n/a |
| mature seeds, sprouted, raw | trace | n/a |
All foods Per 100g · USDA FoodData Central