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  6. Navy bean raw vs. Brussels sprouts

Navy bean raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between navy bean raw and Brussels sprouts

  • Navy bean raw is richer in copper, vitamin B1, magnesium, folate, vitamin B5, vitamin B2, and iron, yet Brussels sprouts are richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin C for Brussels sprouts is 74% higher.
  • Navy bean raw contains 5 times more copper than Brussels sprouts. Navy bean raw contains 0.356mg of copper, while Brussels sprouts contain 0.07mg.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Brussels sprouts, raw.

Infographic

Navy bean raw vs Brussels sprouts 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +339.1%
Contains more IronIron +37.9%
Contains more CopperCopper +408.6%
Contains more ZincZinc +111.9%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -48%
Contains more ManganeseManganese +21.1%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +26.7%
Contains more SeleniumSelenium +166.7%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B5Vitamin B5 +167%
Contains more FolateFolate +116.4%
Contains more Vitamin CVitamin C +352.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +14.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Brussels sprouts DV% diff.
Polyunsaturated fat 0.407g 153g 1017%
Vitamin K 177µg 148%
Vitamin C 18.8mg 85mg 74%
Copper 0.356mg 0.07mg 32%
Vitamin B1 0.39mg 0.139mg 21%
Magnesium 101mg 23mg 19%
Folate 132µg 61µg 18%
Fiber 3.8g 15%
Vitamin B5 0.825mg 0.309mg 10%
Vitamin B2 0.215mg 0.09mg 10%
Iron 1.93mg 1.4mg 7%
Vitamin E 0.88mg 6%
Protein 6.15g 3.38g 6%
Zinc 0.89mg 0.42mg 4%
Phosphorus 100mg 69mg 4%
Vitamin A 0µg 38µg 4%
Calcium 15mg 42mg 3%
Choline 19.1mg 3%
Manganese 0.408mg 0.337mg 3%
Vitamin B3 1.22mg 0.745mg 3%
Potassium 307mg 389mg 2%
Vitamin B6 0.191mg 0.219mg 2%
Selenium 0.6µg 1.6µg 2%
Calories 67kcal 43kcal 1%
Sodium 13mg 25mg 1%
Fats 0.7g 0.3g 1%
Fructose 0.93g 1%
Carbs 13.05g 8.95g 1%
Net carbs 13.05g 5.15g N/A
Sugar 2.2g N/A
Saturated fat 0.085g 0.062g 0%
Monounsaturated fat 0.052g 0.023g 0%
Tryptophan 0.064mg 0.037mg 0%
Threonine 0.258mg 0.12mg 0%
Isoleucine 0.273mg 0.132mg 0%
Leucine 0.442mg 0.152mg 0%
Lysine 0.35mg 0.154mg 0%
Methionine 0.064mg 0.032mg 0%
Phenylalanine 0.31mg 0.098mg 0%
Valine 0.316mg 0.155mg 0%
Histidine 0.172mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +82%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +45.8%
Contains more OtherOther +44.2%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +126.1%
Contains less Sat. FatSaturated fat -27.1%
Contains more Poly. FatPolyunsaturated fat +37492.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.