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Have you ever felt overwhelmed by the variety of different types of beans available? If so, then this blog post is for you! Here, we’ll look at the similarities and differences between two types of legumes: Great Northern beans and Navy beans.
We’ll explain their nutritional value and uses in recipes, so that when it comes time to add beans to an already amazing meal, you can make an informed decision on which kind will best suit your needs. Read on as we breakdown what makes each bean unique!
What are Great Northern Beans?
Great Northern beans are a type of white bean, with a mild flavor and firm texture. They’re commonly used in soups and stews and can be cooked from dry or canned. Nutritionally speaking, Great Northern beans provide good doses of dietary fiber, protein, iron, magnesium, potassium and vitamin B6.
What are Navy Beans?
Navy beans (also known as haricot or pea beans) are small white legumes that have a mild flavor and creamy texture when cooked. Nutritionally speaking, they offer similar benefits to Great Northerns but also contain higher amounts of calcium. Navy beans are commonly used in soups and baked bean dishes like Boston baked beans.
Nutritional Value
Protein Content
When it comes to protein content, both Great Northerns and Navy beans provide an impressive amount. Each has about 15g of protein per 1/2 cup serving.
Carbohydrates and Sugar Content
In terms of carbohydrates and sugar content, both Great Northerns and Navy beans contain about 17g of carbohydrates per 1/2 cup serving. However, the sugar content is quite different. Great Northerns have just over 1g of sugar per 1/2 cup while Navy beans offer nearly double that amount with 2g of sugar.
Vitamins and Minerals Content
When it comes to vitamins and minerals, both types of beans provide good amounts of iron, magnesium, potassium and vitamin B6. However, Great Northerns offer a slightly higher amount of these nutrients than Navy beans. As mentioned before, Navy beans are the higher source when it comes to calcium content.
Calories Per Serving
When it comes to calories, Great Northerns offer just slightly more than Navy beans. One 1/2 cup serving of Great Northerns contains approximately 115 calories while the same amount of Navy beans contains around 105 calories.
Fat Content
When it comes to fat content, both types of beans contain very small amounts. Both offer less than 1g of total fat per serving.
Fiber Content
When it comes to fiber content, both types of beans offer an impressive amount per serving. One 1/2 cup of Great Northerns contains around 6g of dietary fiber while Navy beans provide nearly double that amount with 11g per 1/2 cup.
Anti-Nutrients Content
When it comes to anti-nutrients, both Great Northerns and Navy beans contain phytic acid. Phytic acid is an anti-nutrient that can interfere with the absorption of certain minerals in the body.
Phytochemicals Content
When it comes to phytochemicals, Great Northerns and Navy beans both contain flavonoids. Flavonoids are beneficial compounds found in plants that can help reduce inflammation, protect against certain diseases and provide other health benefits.
Flavor & Texture
Basic Taste Differences
When it comes to flavor and texture, Great Northerns tend to have a milder taste and firmer texture than Navy beans.
Textural Differences When Cooked
When cooked, the differences between Great Northerns and Navy beans become more apparent. Great Northerns tend to remain firm, even when cooked for a long time. Navy beans, on the other hand, become creamy and soft when cooked for a longer period of time.
Best Uses for Each Type of Bean
When it comes to deciding which type of bean is best for a particular dish, it’s important to take into account the flavor and texture differences between Great Northerns and Navy beans.
Great Northern Beans
Great Northern beans are ideal for dishes that require firmness, such as salads and side dishes. Their mild flavor also makes them well-suited for soups, stews and casseroles.
Navy Beans
Navy beans are best used in dishes where a creamy texture is desired, such as baked bean dishes and soups. Their higher calcium content also makes them a great addition to dishes like chili or refried beans.
Health Benefits
Digestive Health
When it comes to digestive health, both Great Northerns and Navy beans offer impressive amounts of fiber. This is beneficial for promoting regularity, preventing constipation and helping to reduce cholesterol levels.
Heart Health
The high amounts of minerals like potassium found in both types of beans can help protect against heart disease by lowering blood pressure. Additionally, the fiber content of both types of beans can help reduce the risk of stroke.
Skin & Hair Health
The high amounts of iron and vitamin B6 found in both types of beans can help promote healthy skin and hair. The antioxidant properties of the flavonoids present in both types of beans may also help protect against sun damage to the skin.
Weight Management Benefits
The high fiber and protein content found in both types of beans can help you feel full longer, making them a great food choice for weight management.
Which One Is Healthier?
When it comes to comparing the health benefits of Great Northerns and Navy beans, both offer impressive amounts of minerals, fiber, protein and antioxidants. However, Navy beans do provide slightly more calcium than Great Northerns. Ultimately, the choice between these two types of beans may come down to personal preference when it comes to flavor and texture.
Frequently Asked Questions | Great Northern Beans Vs Navy Beans
1. Can I substitute Great Northern Beans for Navy Beans in a recipe?
Yes! While the flavor profile may be slightly different between the two types of beans due to their size and taste, both can be used interchangeably in recipes calling for either navy beans or Great Northerns.
2. Are Navy Beans and White Beans the same thing?
No. Navy beans are a darker shade of white, while white beans (also called cannellini beans) are much lighter in color. Depending on the recipe, though, both types of beans can often be substituted for each other with good results.
3. What is the best way to cook Great Northern Beans?
Great Northern Beans should be soaked overnight before cooking to reduce their cooking time and make them more tender and flavorful. After soaking, they can then be boiled until tender in a salted water bath or simmered in your favorite broth or soup.
4. Can I use canned Great Northern Beans?
Yes, canned Great Northern beans are a great time-saving alternative to cooking dried beans from scratch. Be sure to rinse them well before using in your recipes and skip the soaking step if opting for canned beans.
5. Are Navy Beans and Haricot Beans the same thing?
No, they’re not! Navy beans are larger than haricot (or French) beans, with a milder flavor and firmer texture when cooked. Haricot beans tend to be smaller, with a stronger flavor and more tender texture when cooked. Both types of bean can be used interchangeably in recipes—just keep in mind that haricots may require less cooking time.
Conclusion
In conclusion, both Great Northerns and Navy beans are healthy food choices that offer numerous health benefits. Great Northerns are best for dishes where a firm texture is desired while Navy beans are ideal for recipes that call for a creamier consistency. Ultimately, it may come down to personal preference when choosing which type of bean to use in a dish. Regardless of which type you choose, you can rest assured that both Great Northerns and Navy beans are a nutritious addition to your diet.
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