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  6. Broad bean raw vs. Broccoli

Broad bean raw vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between broad bean raw and broccoli

  • Broad bean raw has more copper, folate, manganese, fiber, vitamin B2, iron, vitamin B3, and phosphorus, while broccoli has more vitamin C and vitamin K.
  • Broccoli covers your daily need for vitamin C, 95% more than broad bean raw.
  • Broad bean raw contains 8 times more copper than broccoli. While broad bean raw contains 0.402mg of copper, broccoli contains only 0.049mg.
  • Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Broccoli, raw.

Infographic

Broad bean raw vs 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +112.3%
Contains more CopperCopper +720.4%
Contains more ZincZinc +143.9%
Contains more PhosphorusPhosphorus +95.5%
Contains less SodiumSodium -24.2%
Contains more ManganeseManganese +214.8%
Contains more CalciumCalcium +27%
Contains more SeleniumSelenium +212.5%
~equal in Potassium ~316mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin EVitamin E +48.7%
Contains more Vitamin B1Vitamin B1 +87.3%
Contains more Vitamin B2Vitamin B2 +147.9%
Contains more Vitamin B3Vitamin B3 +252%
Contains more FolateFolate +134.9%
Contains more Vitamin CVitamin C +2310.8%
Contains more Vitamin AVitamin A +82.4%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin KVitamin K +148.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Broccoli DV% diff.
Vitamin C 3.7mg 89.2mg 95%
Vitamin K 40.9µg 101.6µg 51%
Copper 0.402mg 0.049mg 39%
Folate 148µg 63µg 21%
Manganese 0.661mg 0.21mg 20%
Fiber 7.5g 2.6g 20%
Vitamin B2 0.29mg 0.117mg 13%
Iron 1.55mg 0.73mg 10%
Protein 7.92g 2.82g 10%
Vitamin B3 2.249mg 0.639mg 10%
Phosphorus 129mg 66mg 9%
Vitamin B5 0.225mg 0.573mg 7%
Vitamin B1 0.133mg 0.071mg 5%
Zinc 1mg 0.41mg 5%
Vitamin B6 0.104mg 0.175mg 5%
Carbs 17.63g 6.64g 4%
Choline 18.7mg 3%
Selenium 0.8µg 2.5µg 3%
Calories 88kcal 34kcal 3%
Vitamin E 1.16mg 0.78mg 3%
Magnesium 33mg 21mg 3%
Vitamin A 17µg 31µg 2%
Polyunsaturated fat 0.342g 0.038g 2%
Fructose 0.68g 1%
Fats 0.73g 0.37g 1%
Calcium 37mg 47mg 1%
Net carbs 10.13g 4.04g N/A
Potassium 332mg 316mg 0%
Sugar 9.21g 1.7g N/A
Sodium 25mg 33mg 0%
Saturated fat 0.118g 0.039g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +180.9%
Contains more FatsFats +97.3%
Contains more CarbsCarbs +165.5%
Contains more OtherOther +28.7%
Contains more WaterWater +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +845.5%
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -66.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.