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  6. Bean raw vs. Chinese broccoli

Bean raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between bean raw and chinese broccoli

  • Bean raw has more folate, copper, iron, phosphorus, fiber, vitamin B1, selenium, manganese, and magnesium, while chinese broccoli has more vitamin K.
  • Bean raw's daily need coverage for folate is 107% higher.
  • Chinese broccoli contains 21 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while chinese broccoli contains 1.3µg.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Broccoli, chinese, cooked.

Infographic

Bean raw vs Chinese broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +877.8%
Contains more CalciumCalcium +13%
Contains more PotassiumPotassium +433.7%
Contains more IronIron +805.4%
Contains more CopperCopper +1363.9%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +902.4%
Contains more ManganeseManganese +334.8%
Contains more SeleniumSelenium +2046.2%
Contains less SodiumSodium -41.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +650.5%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B3Vitamin B3 +168.6%
Contains more Vitamin B5Vitamin B5 +393.7%
Contains more Vitamin B6Vitamin B6 +577.1%
Contains more FolateFolate +430.3%
Contains more CholineCholine +161.7%
Contains more Vitamin CVitamin C +347.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin KVitamin K +1414.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Chinese broccoli DV% diff.
Folate 525µg 99µg 107%
Copper 0.893mg 0.061mg 92%
Vitamin K 5.6µg 84.8µg 66%
Iron 5.07mg 0.56mg 56%
Phosphorus 411mg 41mg 53%
Vitamin B1 0.713mg 0.095mg 52%
Fiber 15.5g 2.5g 52%
Selenium 27.9µg 1.3µg 48%
Protein 21.42g 1.14g 41%
Manganese 1.148mg 0.264mg 38%
Magnesium 176mg 18mg 38%
Potassium 1393mg 261mg 33%
Vitamin B6 0.474mg 0.07mg 31%
Vitamin C 6.3mg 28.2mg 24%
Carbs 62.55g 3.81g 20%
Zinc 2.28mg 0.39mg 17%
Calories 347kcal 22kcal 16%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.159mg 13%
Vitamin A 0µg 82µg 9%
Choline 66.2mg 25.3mg 7%
Vitamin B2 0.212mg 0.146mg 5%
Vitamin B3 1.174mg 0.437mg 5%
Vitamin E 0.21mg 0.48mg 2%
Fats 1.23g 0.72g 1%
Polyunsaturated fat 0.407g 0.33g 1%
Saturated fat 0.235g 0.11g 1%
Calcium 113mg 100mg 1%
Net carbs 47.05g 1.31g N/A
Sugar 2.11g 0.84g N/A
Sodium 12mg 7mg 0%
Monounsaturated fat 0.229g 0.05g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1778.9%
Contains more FatsFats +70.8%
Contains more CarbsCarbs +1541.7%
Contains more OtherOther +339.2%
Contains more WaterWater +725.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +358%
Contains more Poly. FatPolyunsaturated fat +23.3%
Contains less Sat. FatSaturated fat -53.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.