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  6. Navy bean raw vs. Chinese cabbage

Navy bean raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between navy bean raw and Chinese cabbage

  • Navy bean raw has more copper, vitamin B1, magnesium, folate, vitamin B5, iron, vitamin B2, and manganese; however, Chinese cabbage has more vitamin A and vitamin C.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Navy bean raw has 17 times more copper than Chinese cabbage. Navy bean raw has 0.356mg of copper, while Chinese cabbage has 0.021mg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Navy bean raw vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +141.3%
Contains more CopperCopper +1595.2%
Contains more ZincZinc +368.4%
Contains more PhosphorusPhosphorus +170.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +156.6%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +600%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +837.5%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +139.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Chinese cabbage DV% diff.
Vitamin K 45.5µg 38%
Copper 0.356mg 0.021mg 37%
Vitamin B1 0.39mg 0.04mg 29%
Vitamin C 18.8mg 45mg 29%
Vitamin A 0µg 223µg 25%
Magnesium 101mg 19mg 20%
Folate 132µg 66µg 17%
Vitamin B5 0.825mg 0.088mg 15%
Iron 1.93mg 0.8mg 14%
Vitamin B2 0.215mg 0.07mg 11%
Manganese 0.408mg 0.159mg 11%
Calcium 15mg 105mg 9%
Phosphorus 100mg 37mg 9%
Protein 6.15g 1.5g 9%
Zinc 0.89mg 0.19mg 6%
Vitamin B3 1.22mg 0.5mg 5%
Fiber 1g 4%
Carbs 13.05g 2.18g 4%
Calories 67kcal 13kcal 3%
Polyunsaturated fat 0.407g 0.096g 2%
Sodium 13mg 65mg 2%
Potassium 307mg 252mg 2%
Fats 0.7g 0.2g 1%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Net carbs 13.05g 1.18g N/A
Sugar 1.18g N/A
Selenium 0.6µg 0.5µg 0%
Vitamin B6 0.191mg 0.194mg 0%
Saturated fat 0.085g 0.027g 0%
Monounsaturated fat 0.052g 0.015g 0%
Tryptophan 0.064mg 0.015mg 0%
Threonine 0.258mg 0.049mg 0%
Isoleucine 0.273mg 0.085mg 0%
Leucine 0.442mg 0.088mg 0%
Lysine 0.35mg 0.089mg 0%
Methionine 0.064mg 0.009mg 0%
Phenylalanine 0.31mg 0.044mg 0%
Valine 0.316mg 0.066mg 0%
Histidine 0.172mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +310%
Contains more FatsFats +250%
Contains more CarbsCarbs +498.6%
Contains more OtherOther +18.8%
Contains more WaterWater +20.4%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +246.7%
Contains more Poly. FatPolyunsaturated fat +324%
Contains less Sat. FatSaturated fat -68.2%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.