Beans vs. Broccoli — In-Depth Nutrition Comparison
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How are beans and broccoli different?
- Beans are higher in copper, fiber, zinc, vitamin B1, and phosphorus; however, broccoli is richer in vitamin C, vitamin K, vitamin A, folate, and iron.
- Daily need coverage for vitamin C for broccoli is 96% higher.
- Beans contain 4 times more copper than broccoli. While beans contain 0.206mg of copper, broccoli contains only 0.049mg.
Beans, baked, canned, no salt added and Broccoli, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CopperCopper | +320.4% |
| Contains more ZincZinc | +241.5% |
| Contains more PhosphorusPhosphorus | +57.6% |
| Contains less SodiumSodium | -97% |
| Contains more SeleniumSelenium | +80% |
| Contains more IronIron | +151.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +111.3% |
| Contains more CholineCholine | +64.7% |
| Contains more Vitamin CVitamin C | +2777.4% |
| Contains more Vitamin AVitamin A | +520% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +48.6% |
| Contains more Vitamin B6Vitamin B6 | +34.6% |
| Contains more Vitamin KVitamin K | +12600% |
| Contains more FolateFolate | +162.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3.1mg | 89.2mg | 96% |
| Vitamin K | 0.8µg | 101.6µg | 84% |
| Copper | 0.206mg | 0.049mg | 17% |
| Fiber | 5.5g | 2.6g | 12% |
| Vitamin B5 | 0.573mg | 11% | |
| Folate | 24µg | 63µg | 10% |
| Zinc | 1.4mg | 0.41mg | 9% |
| Manganese | 0.21mg | 9% | |
| Vitamin B1 | 0.15mg | 0.071mg | 7% |
| Iron | 0.29mg | 0.73mg | 6% |
| Carbs | 20.49g | 6.64g | 5% |
| Phosphorus | 104mg | 66mg | 5% |
| Vitamin E | 0.15mg | 0.78mg | 4% |
| Vitamin B2 | 0.06mg | 0.117mg | 4% |
| Protein | 4.8g | 2.82g | 4% |
| Selenium | 4.5µg | 2.5µg | 4% |
| Calories | 105kcal | 34kcal | 4% |
| Vitamin A | 5µg | 31µg | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Vitamin B6 | 0.13mg | 0.175mg | 3% |
| Choline | 30.8mg | 18.7mg | 2% |
| Polyunsaturated fat | 0.172g | 0.038g | 1% |
| Sodium | 1mg | 33mg | 1% |
| Fructose | 0.68g | 1% | |
| Vitamin B3 | 0.43mg | 0.639mg | 1% |
| Potassium | 296mg | 316mg | 1% |
| Fats | 0.4g | 0.37g | 0% |
| Net carbs | 14.99g | 4.04g | N/A |
| Calcium | 50mg | 47mg | 0% |
| Sugar | 7.78g | 1.7g | N/A |
| Saturated fat | 0.103g | 0.039g | 0% |
| Monounsaturated fat | 0.035g | 0.011g | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.088mg | 0% | |
| Isoleucine | 0.079mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.117mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +70.2% |
| Contains more CarbsCarbs | +208.6% |
| Contains more OtherOther | +96.6% |
| Contains more WaterWater | +23% |
~equal in
Fats
~0.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +218.2% |
| Contains more Poly. FatPolyunsaturated fat | +352.6% |
| Contains less Sat. FatSaturated fat | -62.1% |
