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  6. Kidney beans raw vs. Chinese broccoli

Kidney beans raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and chinese broccoli?

  • Kidney beans raw is richer in copper, iron, fiber, folate, phosphorus, vitamin B1, potassium, and manganese, while chinese broccoli is higher in vitamin K and vitamin A.
  • Kidney beans raw's daily need coverage for copper is 100% higher.
  • Chinese broccoli has 15 times less iron than kidney beans raw. Kidney beans raw has 8.2mg of iron, while chinese broccoli has 0.56mg.

We used Beans, kidney, all types, mature seeds, raw and Broccoli, chinese, cooked types in this comparison.

Infographic

Kidney beans raw vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +43%
Contains more PotassiumPotassium +438.7%
Contains more IronIron +1364.3%
Contains more CopperCopper +1470.5%
Contains more ZincZinc +615.4%
Contains more PhosphorusPhosphorus +892.7%
Contains more ManganeseManganese +286.7%
Contains more SeleniumSelenium +146.2%
Contains less SodiumSodium -70.8%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +456.8%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +371.4%
Contains more Vitamin B5Vitamin B5 +390.6%
Contains more Vitamin B6Vitamin B6 +467.1%
Contains more FolateFolate +298%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin KVitamin K +346.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chinese broccoli DV% diff.
Copper 0.958mg 0.061mg 100%
Iron 8.2mg 0.56mg 96%
Fiber 24.9g 2.5g 90%
Folate 394µg 99µg 74%
Vitamin K 19µg 84.8µg 55%
Phosphorus 407mg 41mg 52%
Protein 23.58g 1.14g 45%
Vitamin B1 0.529mg 0.095mg 36%
Potassium 1406mg 261mg 34%
Manganese 1.021mg 0.264mg 33%
Magnesium 140mg 18mg 29%
Vitamin C 4.5mg 28.2mg 26%
Vitamin B6 0.397mg 0.07mg 25%
Zinc 2.79mg 0.39mg 22%
Carbs 60.01g 3.81g 19%
Calories 333kcal 22kcal 16%
Vitamin B5 0.78mg 0.159mg 12%
Vitamin B3 2.06mg 0.437mg 10%
Vitamin A 0µg 82µg 9%
Vitamin B2 0.219mg 0.146mg 6%
Choline 25.3mg 5%
Calcium 143mg 100mg 4%
Selenium 3.2µg 1.3µg 3%
Vitamin E 0.22mg 0.48mg 2%
Polyunsaturated fat 0.457g 0.33g 1%
Sodium 24mg 7mg 1%
Fats 0.83g 0.72g 0%
Net carbs 35.11g 1.31g N/A
Sugar 2.23g 0.84g N/A
Saturated fat 0.12g 0.11g 0%
Monounsaturated fat 0.064g 0.05g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1968.4%
Contains more FatsFats +15.3%
Contains more CarbsCarbs +1475.1%
Contains more OtherOther +384.8%
Contains more WaterWater +696.1%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +28%
Contains more Poly. FatPolyunsaturated fat +38.5%
~equal in Saturated fat ~0.11g

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.