Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Broad bean raw
  5. Compare
  6. Broad bean raw vs. Watercress

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

Compare

The main differences between broad bean raw and watercress

  • Broad bean raw has more copper, folate, fiber, manganese, iron, vitamin B2, and vitamin B3; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 174% higher.
  • Watercress has 16 times less folate than broad bean raw. Broad bean raw has 148µg of folate, while watercress has 9µg.
  • Broad bean raw has a higher glycemic index than watercress.

Food types used in this article are Beans, fava, in pod, raw and Watercress, raw.

Infographic

Broad 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 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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +675%
Contains more CopperCopper +422.1%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +115%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +170.9%
Contains more CalciumCalcium +224.3%
Contains more SeleniumSelenium +12.5%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +1024.5%
Contains more FolateFolate +1544.4%
Contains more Vitamin CVitamin C +1062.2%
Contains more Vitamin AVitamin A +841.2%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +24%
Contains more Vitamin KVitamin K +511.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Watercress DV% diff.
Vitamin K 40.9µg 250µg 174%
Vitamin C 3.7mg 43mg 44%
Copper 0.402mg 0.077mg 36%
Folate 148µg 9µg 35%
Fiber 7.5g 0.5g 28%
Manganese 0.661mg 0.244mg 18%
Iron 1.55mg 0.2mg 17%
Vitamin A 17µg 160µg 16%
Vitamin B3 2.249mg 0.2mg 13%
Vitamin B2 0.29mg 0.12mg 13%
Protein 7.92g 2.3g 11%
Phosphorus 129mg 60mg 10%
Calcium 37mg 120mg 8%
Zinc 1mg 0.11mg 8%
Carbs 17.63g 1.29g 5%
Calories 88kcal 11kcal 4%
Vitamin B1 0.133mg 0.09mg 4%
Magnesium 33mg 21mg 3%
Polyunsaturated fat 0.342g 0.035g 2%
Vitamin B5 0.225mg 0.31mg 2%
Vitamin B6 0.104mg 0.129mg 2%
Choline 9mg 2%
Vitamin E 1.16mg 1mg 1%
Fats 0.73g 0.1g 1%
Sodium 25mg 41mg 1%
Net carbs 10.13g 0.79g N/A
Potassium 332mg 330mg 0%
Sugar 9.21g 0.2g N/A
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.118g 0.027g 0%
Monounsaturated fat 0.104g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
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 +244.3%
Contains more FatsFats +630%
Contains more CarbsCarbs +1266.7%
Contains more WaterWater +31%
~equal in Other ~1.2g

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
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 +1200%
Contains more Poly. FatPolyunsaturated fat +877.1%
Contains less Sat. FatSaturated fat -77.1%

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. 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.