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  6. Kidney beans raw vs. Broccoli

Kidney beans raw vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between kidney beans raw and broccoli?

  • Kidney beans raw is higher in copper, iron, fiber, folate, phosphorus, vitamin B1, manganese, and potassium, yet broccoli is higher in vitamin C and vitamin K.
  • Kidney beans raw's daily need coverage for copper is 101% more.
  • Kidney beans raw has 11 times more iron than broccoli. While kidney beans raw has 8.2mg of iron, broccoli has only 0.73mg.

We used Beans, kidney, all types, mature seeds, raw and Broccoli, raw types in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +566.7%
Contains more CalciumCalcium +204.3%
Contains more PotassiumPotassium +344.9%
Contains more IronIron +1023.3%
Contains more CopperCopper +1855.1%
Contains more ZincZinc +580.5%
Contains more PhosphorusPhosphorus +516.7%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +386.2%
Contains more SeleniumSelenium +28%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 B1Vitamin B1 +645.1%
Contains more Vitamin B2Vitamin B2 +87.2%
Contains more Vitamin B3Vitamin B3 +222.4%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +126.9%
Contains more FolateFolate +525.4%
Contains more Vitamin CVitamin C +1882.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.5%
Contains more Vitamin KVitamin K +434.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Broccoli DV% diff.
Copper 0.958mg 0.049mg 101%
Vitamin C 4.5mg 89.2mg 94%
Iron 8.2mg 0.73mg 93%
Fiber 24.9g 2.6g 89%
Folate 394µg 63µg 83%
Vitamin K 19µg 101.6µg 69%
Phosphorus 407mg 66mg 49%
Protein 23.58g 2.82g 42%
Vitamin B1 0.529mg 0.071mg 38%
Manganese 1.021mg 0.21mg 35%
Potassium 1406mg 316mg 32%
Magnesium 140mg 21mg 28%
Zinc 2.79mg 0.41mg 22%
Carbs 60.01g 6.64g 18%
Vitamin B6 0.397mg 0.175mg 17%
Calories 333kcal 34kcal 15%
Calcium 143mg 47mg 10%
Vitamin B3 2.06mg 0.639mg 9%
Vitamin B2 0.219mg 0.117mg 8%
Vitamin E 0.22mg 0.78mg 4%
Vitamin B5 0.78mg 0.573mg 4%
Vitamin A 0µg 31µg 3%
Polyunsaturated fat 0.457g 0.038g 3%
Choline 18.7mg 3%
Fats 0.83g 0.37g 1%
Fructose 0.68g 1%
Selenium 3.2µg 2.5µg 1%
Net carbs 35.11g 4.04g N/A
Sugar 2.23g 1.7g N/A
Sodium 24mg 33mg 0%
Saturated fat 0.12g 0.039g 0%
Monounsaturated fat 0.064g 0.011g 0%
Tryptophan 0.279mg 0.033mg 0%
Threonine 0.992mg 0.088mg 0%
Isoleucine 1.041mg 0.079mg 0%
Leucine 1.882mg 0.129mg 0%
Lysine 1.618mg 0.135mg 0%
Methionine 0.355mg 0.038mg 0%
Phenylalanine 1.275mg 0.117mg 0%
Valine 1.233mg 0.125mg 0%
Histidine 0.656mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +736.2%
Contains more FatsFats +124.3%
Contains more CarbsCarbs +803.8%
Contains more OtherOther +340.2%
Contains more WaterWater +660%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +481.8%
Contains more Poly. FatPolyunsaturated fat +1102.6%
Contains less Sat. FatSaturated fat -67.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.