Have questions about Navy Beans and Great Northern Beans? Can you use one instead of the other in a recipe? I’m here to answer all of your bean questions! I’ll talk about texture, flavor, cooking uses, and even some history for bean fans like me!
For my “Navy beans vs. Great Northern beans” kitchen comparison, I used dried beans of both types to make a soup and a can of each type in a White Bean Salad to see how they tasted and how they felt in the mouth. I also got the kids involved in a taste test.
This post is organized in the way that will be most useful to the average home cook who isn’t crazy about beans. It starts with general information about how to use beans in cooking and nutrition facts. For my fellow legum lovers, I have followed with more history and cultural context about each bean. Concluding with the taste test judged by my 8-year-old daughter!! [feast_advanced_jump_to].
Navy beans and great northern beans taste similar, but their different textures make them good for different cooking methods. Navy beans are great for hearty, thick dishes like Boston beans, pork and beans, and navy bean soup because their skins are thick and creamy.
They can withstand long cooking times without losing shape, making them ideal for slow-cooked stews and soups. Navy beans also work well in casseroles and bakes, adding substance and flavor to oven-baked dishes. When navy beans are mashed or pureed, they become creamy, which makes them a great base for hearty spreads and dips.
The skin on great northern beans is thin, and the beans are soft, so they are great for delicate dishes. They keep their shape and have a light, delicate flavor, which makes them perfect for chicken chili and minestrone soup. They also work well in lighter baked dishes and cassoulets, where their taste and texture can stand out without taking over the whole dish.
In conclusion, when deciding between navy beans and great northern beans, the texture of the dish should be taken into account. Navy beans are great for cooking that is hearty and takes a long time, while great northern beans are great for cooking that is delicate and takes a short time.
But both beans are flexible and can be used in different recipes, depending on personal taste and availability. Most people won’t even notice the small differences.
If you check your cupboards and discover you don’t have either legume, have no fear. You can use several suitable substitutes to ensure your dish turns out just as delicious.
For great northerns, you can opt for pinto beans, chickpeas, or lima beans. These alternatives offer a similar tender texture and mild taste that work well in delicate dishes. What if you can’t find navy beans? You can easily use any white or colored bean, like black beans or white kidney beans. In a pinch, lentils can also step in as a viable replacement. With these versatile alternatives, you can confidently navigate any recipe and enjoy a satisfying and flavorsome meal.
White beans and navy beans are two popular types of beans used in many dishes. Though they look similar, there are some key differences between these two beans.
Appearance
White beans and navy beans are both medium-sized, oval-shaped white beans. However, navy beans are generally a bit smaller and rounder than other white bean varieties.
Great northern beans, cannellini beans, and white kidney beans are often confused with navy beans since they are all white. But navy beans can be identified by their small, rounded shape in comparison.
Flavor
Both white beans and navy beans have a mild, slightly nutty flavor. This allows them to take on the flavors of other ingredients easily.
However, some feel white northern beans and cannellini beans have a slightly earthier, woodier flavor than navy beans. The flavor of navy beans is considered more delicate.
Texture
Properly cooked white beans and navy beans both have a smooth, creamy texture perfect for bean purées, dips, and spreads
However, some note that navy beans have a softer, mealier texture compared to other white beans after cooking. Their skins are also more likely to separate when cooked.
Common Uses
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Navy beans are most famously used in dishes like Boston baked beans, navy bean soup, and senate bean soup. Their soft texture makes them suitable for purées as well.
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Great northern beans, cannellini beans, and white kidney beans can be used in similar ways to navy beans. However, their firmer texture makes them more versatile for salads, stews, and pasta dishes.
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White beans like cannellini beans and great northern beans are often used for Italian dishes like minestrone soup. They also work well in Mediterranean recipes.
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Navy beans’ mild taste allows them to be used in both sweet and savory applications, like bean brownies.
Nutrition
White beans and navy beans have very similar nutritional profiles.
A 100 gram serving of cooked beans contains around:
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127 calories
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8-9 grams protein
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5-7 grams fiber
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10-15% daily value of folate, iron, potassium
Overall, both white and navy beans are excellent plant-based sources of protein and fiber. They can help lower cholesterol and control blood sugar as well.
Availability
Dried white beans and navy beans can be found in most grocery stores, sold in bulk or bags. They are available year-round.
Canned navy beans and other white bean varieties are also widely available. However, watch out for varieties with added salt, which increases the sodium content.
Storage
For long-term storage, dry white beans and navy beans should be kept in airtight containers in a cool, dry place. They will keep for up to 12 months.
Cooked beans can be refrigerated for up to 4 days or frozen for several months. Canned beans last 2-5 years unopened but should be transferred to the fridge after opening.
Substitutions
If you don’t have navy beans, cannellini beans or great northern beans make the best substitutes in terms of appearance, texture, and flavor.
Kidney beans, pinto beans, black beans, or chickpeas can also work as substitutes in some recipes depending on the flavors used.
The Bottom Line
While white beans and navy beans look very similar, navy beans are smaller and rounder with a softer texture. Their flavors are interchangeable in most recipes, but navy beans are better suited for purées while other white beans work well in salads and stews. Both pack a nutritional punch and can add protein, fiber, and nutrients to any dish.
Other types of white beans
Butter beans (baby lima beans) and Cannellini Beans are two more common types of white beans.
Many times, Cannellini Beans work just as well as Navy or Great beans in recipes that call for white beans. They are slightly larger, have a meaty texture, and have thicker skin. With nutty and early flavor work well in soups and cold salads.
As a substitute, butter beans stand out more because they are bigger than the other types of white beans. Even though butter beans aren’t very common, I’m really falling in love with their rich flavor and buttery texture. Don’t be afraid to use them instead of other beans.
The USDA provides the following nutrition information for 1 cup serving of each bean thoroughly cooked (boiled) without salt. (1) (NOTE that if you are cooking them, you are likely going to be adding some salt for flavor- so if you are following a low-sodium diet, make adjustments to your recipes accordingly)
- Calories 140 kCal
- Fat .62 g
- Protein 8.23 g
- Carbohydrates 26 g
- Fiber 10.5
- Sodium 0mg
- Calcium 69 mg
- Iron 2.36 mg
- Magnesium 53 mg
- Potassium 389 mg
- Calories 208 kCal
- Fat .8 g
- Protein 14.74 g
- Carbohydrates 37.33 g
- Fiber 12.39
- Sodium 3.54 mg
- Calcium 120.36 mg
- Iron 3.77 mg
- Magnesium 88.5 mg
- Potassium 692.07 mg
Health Benefits of Navy Beans and Great Northern Beans:
In short, YES! But let’s look at it in more detail: Are navy beans and great northern beans good for you? I have cited some studies about the benefits of eating these beans. See the complete list of references at the bottom of the post.
Navy and great northern beans are nutritional powerhouses, offering a rich blend of carbohydrates and fiber. A single serving of navy beans provides approximately 140 kcal, with 26 grams of complex carbohydrates. Most of these carbohydrates are starch, making navy beans an excellent source of quick and sustained energy. In addition, navy beans offer an impressive 10.2 grams of dietary fiber per serving. This significant fiber content plays a crucial role in various aspects of health, such as stabilizing blood sugar levels, promoting feelings of fullness, and supporting a healthy digestive system (3).
On the other hand, great northern beans pack an even greater nutritional punch. With around 208 kCal per serving, they provide 37.3 grams of complex carbohydrates. These carbohydrates are primarily derived from starch, providing the body with a reliable energy source. Furthermore, great northern beans offer 12.3 grams of dietary fiber per serving. This high fiber content provides numerous health benefits, including blood sugar regulation, enhanced satiety, and improved digestive function. (3).
Less than 10% of people in the United States get their recommended daily amount of fiber, 25 grams of fiber for women and 38 for men (1). Both navy beans and great northern beans excel as sources of fiber, making them valuable additions to any diet.
Because they are high in nutrients, they are a good choice for keeping your digestive system healthy, giving you energy, and controlling your blood sugar. Incorporating these beans into various dishes can be a delicious and nutritious way to enhance overall health.
White beans are a good source of protein. Each cup of great northern beans provides 14.5 grams of protein, and navy beans have 15 grams for the same amount. For this reason, many vegans and vegetarians use northern beans or other legumes to boost their protein intake.
While both Navy Beans and Great Northern beans are good sources of protein, they are not complete sources of protein- they do not have all nine essential amino acids your body needs. By pairing white beans with grains like rice, barley, corn, and wheat- which have complementary proteins- you can ensure you get all the essential amino acids in your diet. (4)
Great northern beans are legumes. Nutrition researchers have studied legumes for years because they are nutrient-rich, easily grown, and commonly consumed worldwide. Research suggests that increasing your intake of legumes, including beans and lentils certain health benefits, including significantly lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes. (5)
(looking for a quick look comparison of been or other food myfooddata. com is an easy free online tool. Learn about the lentils and their health benefits, too!).
Navy beans, also known as pea beans, have a fascinating historical context dating back to the early 1800s. You might know them by their name because they were a common food in the US Navy in the 1800s. These beans were the main source of food on US Navy ships because they were very healthy and could be stored for a long time without going bad. Because of this, navy beans were an important food for sailors on long trips, which is how they got their name. “.
Throughout history, Great Northern Beans have held a significant role as a staple food among Native American tribes. Over time, European settlers embraced these beans and carried them along during their migration across the continent. Presently, Great Northern Beans are cultivated in various regions worldwide, including the United States, Canada, and Europe.
Cannellini Beans Great Northern Beans What’s The Difference
FAQ
Are white beans and navy beans the same?
Do white beans taste different?
Can I substitute small white beans for navy beans?
Are navy beans the healthiest bean?
What is the difference between white beans and navy beans?
Navy beans are oval-shaped, small, and have a smooth surface . They’re about the size of a pea. The color of white beans is white, while navy beans are closer to ivory than white. White beans have a mellow, somewhat nutty flavor, whereas navy beans have a mild taste and a soft texture. It is most common to use navy beans in American cuisine.
Are navy beans the same as Great Northern beans?
While Navy and Great Northern beans often steal the spotlight, their relatives include: Today, we’ll focus on the two most common types found in kitchens across America: Navy and Great Northern beans. Navy beans might be small, but they’re mighty. These petite, oval-shaped legumes boast a creamy white to pale ivory color.
Are navy beans more potassium than white beans?
White beans are higher in potassium. Navy beans contain 389 mg of potassium, whereas white beans contain 561mg . White beans are also higher in iron and copper. At the same time, navy beans contain more phosphorus, choline, and selenium. Compared to white beans, which have 1.3µg of selenium, navy beans have 2.9µg.
What are white beans & what do they taste like?
White beans, such as Great Northern, Navy, and Cannellini beans, are known for their mild flavor which allows them to absorb the flavors of foods they’re cooked with. Their textures range from creamy to slightly firm.