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  6. Bean raw vs. Watercress

Bean raw vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between bean raw and watercress

  • Bean raw has more folate, copper, iron, fiber, vitamin B1, phosphorus, and selenium, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 204% more than bean raw.
  • Bean raw contains 58 times more folate than watercress. While bean raw contains 525µg of folate, watercress contains only 9µg.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Watercress, raw.

Infographic

Bean raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +738.1%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +2435%
Contains more CopperCopper +1059.7%
Contains more ZincZinc +1972.7%
Contains more PhosphorusPhosphorus +585%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +370.5%
Contains more SeleniumSelenium +3000%
~equal in Calcium ~120mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +692.2%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +487%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more Vitamin B6Vitamin B6 +267.4%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +635.6%
Contains more Vitamin CVitamin C +582.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin KVitamin K +4364.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Watercress DV% diff.
Vitamin K 5.6µg 250µg 204%
Folate 525µg 9µg 129%
Copper 0.893mg 0.077mg 91%
Iron 5.07mg 0.2mg 61%
Fiber 15.5g 0.5g 60%
Vitamin B1 0.713mg 0.09mg 52%
Phosphorus 411mg 60mg 50%
Selenium 27.9µg 0.9µg 49%
Vitamin C 6.3mg 43mg 41%
Manganese 1.148mg 0.244mg 39%
Protein 21.42g 2.3g 38%
Magnesium 176mg 21mg 37%
Potassium 1393mg 330mg 31%
Vitamin B6 0.474mg 0.129mg 27%
Zinc 2.28mg 0.11mg 20%
Carbs 62.55g 1.29g 20%
Vitamin A 0µg 160µg 18%
Calories 347kcal 11kcal 17%
Starch 34.17g 14%
Choline 66.2mg 9mg 10%
Vitamin B5 0.785mg 0.31mg 10%
Vitamin B2 0.212mg 0.12mg 7%
Vitamin B3 1.174mg 0.2mg 6%
Vitamin E 0.21mg 1mg 5%
Polyunsaturated fat 0.407g 0.035g 2%
Fats 1.23g 0.1g 2%
Monounsaturated fat 0.229g 0.008g 1%
Sodium 12mg 41mg 1%
Saturated fat 0.235g 0.027g 1%
Calcium 113mg 120mg 1%
Net carbs 47.05g 0.79g N/A
Sugar 2.11g 0.2g N/A
Tryptophan 0.237mg 0.03mg 0%
Threonine 0.81mg 0.133mg 0%
Isoleucine 0.871mg 0.093mg 0%
Leucine 1.558mg 0.166mg 0%
Lysine 1.356mg 0.134mg 0%
Methionine 0.259mg 0.02mg 0%
Phenylalanine 1.095mg 0.114mg 0%
Valine 0.998mg 0.137mg 0%
Histidine 0.556mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +831.3%
Contains more FatsFats +1130%
Contains more CarbsCarbs +4748.8%
Contains more OtherOther +189.2%
Contains more WaterWater +739.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2762.5%
Contains more Poly. FatPolyunsaturated fat +1062.9%
Contains less Sat. FatSaturated fat -88.5%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.