Navy Beans vs. Cannellini Beans

Navy Beans vs. Cannellini Beans

When making a recipe that lists white beans as an ingredient, knowing which variety to choose is often the most challenging part. There are several types of white beans, and while they may all look similar, they share their differences. Two popular white bean varieties are cannellini beans and navy beans. Both delicious and great for you, these beans can be added to all types of cuisine. So what are you waiting for? Determine which of these two beans is best for your next recipe by learning about their similarities and differences below.

What Are Navy Beans?

Despite their name, navy beans aren't navy colored at all. Instead, navy beans are white beans with a creamy hue. They are similar to cannellini and Great Northern beans and can be used interchangeably in most recipes. When compared to other white beans, navy beans are much smaller. About the size of a pea, these beans are often called pea beans, Yankee beans, Boston beans and haricot beans. They feature a mild taste and tough texture that turns creamy when cooked, making them the ideal bean to thicken dips, soups and stews. navy beans vegetable soup

Where Did Navy Beans Originate?

Navy beans are native to Peru and were first discovered thousands of years ago. Still, they didn't earn their "navy bean" name until the early 1900s. The long shelf-life, low cost and impressive nutritional profile of navy beans made them a staple food item for the U.S. sailors on Navy warships, which is why they were given the name navy beans. But navy beans' political presence doesn't end there. They are also the main ingredient of Senate Bean Soupa popular dish served in the restaurant of the US Senate in Washington, D.C, since 1903.

How Do Navy Beans Grow?

Navy beans are a legume that is classified as bush beans. Bush beans grow on a bushy plant that doesn't require support to hold it upright. These plants are usually small and only grow to about 2 feet high. The bean pods of navy beans are typically 12 inches long and are harvested once the leaves fall off the plant and the pods dry outa process that takes 85-100 days. The navy beans are then removed from the dried pod and packaged for consumption.

Navy Bean Benefits

When deciding to eat navy beans, you might wonder if they have any health benefits. Like most beans, navy beans are excellent for you and loaded with nutritional value. Read on to learn more about how navy beans can contribute to your healthy and balanced lifestyle.

Energy Boosting

Navy beans contain folate and fiber, two energy-boosting nutrients. When consumed regularly, these nutrients help convert food into energy, keeping you powered throughout your daily tasks. Beans also contain complex carbohydrates, meaning that the energy you receive will be steady and long-lasting. navy beans and rice

Ideal for Eaters with Dietary Restrictions

Navy beans are low in calories and high in fiber, making them the perfect addition to many diets. In addition, the different types of protein and starch found in beans work to create a filling dish that will keep you full between meals. Enjoy beans as a part of your breakfast, lunch, or dinner to curb cravings and remain full throughout the day.

A Vegan Protein Source

Navy beans pack a healthy punch of plant-based protein, making them ideal for vegans and vegetarians who don't consume meat-based protein sources. While navy beans can be enjoyed independently, they are often used as a veggie-based substitute for burgers, tacos and lasagna.

A Source of Iron

Navy beans contain iron, with just one serving offering nearly 7% of your daily iron needs. Iron is an essential mineral that helps keep energy levels high by transporting oxygen throughout the body. That said, it's a nutrient many people lack in their diet. Beans are a great way to boost your iron intake and make a tasty meal in the process.

What Are Cannellini Beans?

Cannellini beans are a popular white bean used in countless recipes. They are one of the most versatile beans and make an excellent substitute for any type of white bean. Though they are most similar to navy beans, they are often mistaken for great northern beans due to their large size. Other names for cannellini beans include fasolia bean and white kidney bean.

Where Did Cannellini Beans Originate?

The cannellini bean was first discovered in Argentina and cultivated as a staple crop. Years later, Italian immigrants brought the cannellini bean back to Italy, where it became a favorite ingredient in Italian cuisine. Now grown in southern and central Italy, cannellini beans are used in dozens of traditional Italian dishes. cannelini beans

How Do Cannellini Beans Grow?

Unlike navy beans, cannellini beans are grown on bushes that generally require support to remain upright. In fact, cannellini beans require more work from the start. First developed as a seed, cannellini beans require a lot of sunlight and well-draining soil to mature. Regular watering and rotation help cannellini beans thrive. Once the cannellini bean bush is above ground, it doesn't require as much water and may begin to develop mold if too much moisture is present. When the plant stands about 6 inches tall, the leaves will start to brown and fall off. At this point, the shells are dry and ready to be harvested.

Cannellini Bean Benefits

Like navy beans, cannellini beans are loaded with nutritional benefits. From better digestion to bone health, read on to discover how adding cannellini beans to your diet can benefit you.

Full of Fiber

Like navy beans, cannellini beans also contain significant amounts of fiber. The soluble fiber found in these beans works to help you digest food slower and feel fuller for longer. It can also improve the amount of nutrients you absorb from food. In addition, the insoluble fiber in cannellini beans works by adding bulk to your stool, boosting regularity and digestive health.

Plant-Based Protein

When it comes to protein, beans are an excellent source. The plant-based protein found in cannellini beans will not only help you meet your daily protein goals, but it also works to support healthy muscles, skin, hair and nails. Plus, in addition to protein, you'll receive a lot of other vitamins and minerals when consuming cannellini beans.

A Source of Potassium

Cannellini beans are an excellent source of potassium, with one serving supplying 20% of the recommended daily intake. Eating potassium-rich foods helps with muscle contraction and promotes healthy blood pressure levels. navy beans pork stew

Navy Beans vs. Cannellini Beans

Curious to know how navy beans and cannellini beans stack up when compared side by side? Keep scrolling to discover the nutritional similarities and differences between navy beans vs. cannellini beans.

Carbs

Eating a healthy amount of carbohydrates is essential to energy levels. However, individuals following low-carb diets like a ketogenic diet may be interested in knowing just how many carbs these beans contain. When compared, the carbohydrate content of navy beans and cannellini beans is nearly identical, with just one serving ( cup) providing about 31 grams of carbohydrates. So, while beans are not a low-carb food source, they do contain a healthy amount of complex carbohydrates which work to provide long-lasting energy.

Iron

Iron plays a vital role in helping carry oxygen from our lungs to all body parts. Both navy and cannellini beans are good sources of iron, with cannellini beans supplying nearly 16% of the daily requirement in just one serving.

Potassium

Potassium is crucial to a healthy diet. When consumed, potassium regulates fluid balance, nerve signals and muscle contractions. If you're not getting enough potassium from your diet, you may experience muscle weakness and cramps. While navy beans and cannellini beans both contain potassium, cannellini beans an excellent source. When compared, cannellini beans provide 20% of the recommended potassium intake, whereas navy beans contain 13%. navy bean creamy soup

Fiber

We've talked about fiber's role in a healthy digestive system. From adding bulk to the stool to providing food for beneficial gut bacteria, fiber keeps your body and stomach running as they should. While all types of beans contain some fiber, cannellini and navy beans are among the best. In fact, just cup of serving of each of these beans provides you with 12 grams of fiber. Are you interested in adding these wholesome beans to your weekly meals? We're here to help. Head to our online recipe book and discover several great-tasting navy and cannellini bean recipes. From Cannellini Herb Dip to Harvest Sweet Bean Pie, we're confident you'll find something you love. From everyone at Bob's Red Mill, have a healthy and happy day! Do you cook with beans regularly? We'd love to hear more about how you use beans in your homemade recipes. Share your favorite bean-based dishes with us in the comments below.  
Bob's Red Mill
September 13 2022

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