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  6. Navy bean raw vs. Chinese broccoli

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

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A recap on differences between navy bean raw and chinese broccoli

  • Navy bean raw is higher in copper, vitamin B1, magnesium, iron, vitamin B5, vitamin B6, and phosphorus, yet chinese broccoli is higher in vitamin A, vitamin C, and calcium.
  • Navy bean raw covers your daily copper needs 33% more than chinese broccoli.
  • Navy bean raw contains 6 times more magnesium than chinese broccoli. While navy bean raw contains 101mg of magnesium, chinese broccoli contains only 18mg.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Broccoli, chinese, cooked.

Infographic

Navy bean 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 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +461.1%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +244.6%
Contains more CopperCopper +483.6%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +143.9%
Contains more ManganeseManganese +54.5%
Contains more CalciumCalcium +566.7%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +116.7%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +179.2%
Contains more Vitamin B5Vitamin B5 +418.9%
Contains more Vitamin B6Vitamin B6 +172.9%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Copper 0.356mg 0.061mg 33%
Vitamin B1 0.39mg 0.095mg 25%
Magnesium 101mg 18mg 20%
Iron 1.93mg 0.56mg 17%
Vitamin B5 0.825mg 0.159mg 13%
Fiber 2.5g 10%
Protein 6.15g 1.14g 10%
Vitamin C 18.8mg 28.2mg 10%
Calcium 15mg 100mg 9%
Vitamin A 0µg 82µg 9%
Vitamin B6 0.191mg 0.07mg 9%
Folate 132µg 99µg 8%
Phosphorus 100mg 41mg 8%
Manganese 0.408mg 0.264mg 6%
Vitamin B2 0.215mg 0.146mg 5%
Zinc 0.89mg 0.39mg 5%
Choline 25.3mg 5%
Vitamin B3 1.22mg 0.437mg 5%
Carbs 13.05g 3.81g 3%
Vitamin E 0.48mg 3%
Calories 67kcal 22kcal 2%
Selenium 0.6µg 1.3µg 1%
Potassium 307mg 261mg 1%
Polyunsaturated fat 0.407g 0.33g 1%
Fats 0.7g 0.72g 0%
Net carbs 13.05g 1.31g N/A
Sugar 0.84g N/A
Sodium 13mg 7mg 0%
Saturated fat 0.085g 0.11g 0%
Monounsaturated fat 0.052g 0.05g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
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 +439.5%
Contains more CarbsCarbs +242.5%
Contains more OtherOther +20.3%
Contains more WaterWater +18.2%
~equal in Fats ~0.72g

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
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 less Sat. FatSaturated fat -22.7%
Contains more Poly. FatPolyunsaturated fat +23.3%
~equal in Monounsaturated fat ~0.05g

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 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.