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  6. Navy bean raw vs. Garden cress

Navy bean raw vs. Garden cress — In-Depth Nutrition Comparison

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How are navy bean raw and garden cress different?

  • Navy bean raw is higher in vitamin B1, copper, magnesium, folate, vitamin B5, and iron; however, garden cress is richer in vitamin A, vitamin C, potassium, and calcium.
  • Daily need coverage for vitamin A for garden cress is 138% higher.
  • Navy bean raw contains 5 times more vitamin B1 than garden cress. While navy bean raw contains 0.39mg of vitamin B1, garden cress contains only 0.08mg.

Beans, navy, mature seeds, sprouted, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Navy bean raw vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +165.8%
Contains more IronIron +48.5%
Contains more CopperCopper +109.4%
Contains more ZincZinc +287%
Contains more PhosphorusPhosphorus +31.6%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +97.4%
Contains more ManganeseManganese +35.5%
Contains more SeleniumSelenium +50%
~equal in Sodium ~14mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +240.9%
Contains more FolateFolate +65%
Contains more Vitamin CVitamin C +267%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B6Vitamin B6 +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 18.8mg 69mg 56%
Vitamin A 0µg 346µg 38%
Vitamin B1 0.39mg 0.08mg 26%
Copper 0.356mg 0.17mg 21%
Magnesium 101mg 38mg 15%
Folate 132µg 80µg 13%
Vitamin B5 0.825mg 0.242mg 12%
Potassium 307mg 606mg 9%
Iron 1.93mg 1.3mg 8%
Calcium 15mg 81mg 7%
Protein 6.15g 2.6g 7%
Zinc 0.89mg 0.23mg 6%
Manganese 0.408mg 0.553mg 6%
Vitamin E 0.7mg 5%
Fiber 1.1g 4%
Vitamin B6 0.191mg 0.247mg 4%
Choline 19.5mg 4%
Vitamin B2 0.215mg 0.26mg 3%
Carbs 13.05g 5.5g 3%
Phosphorus 100mg 76mg 3%
Calories 67kcal 32kcal 2%
Vitamin B3 1.22mg 1mg 1%
Selenium 0.6µg 0.9µg 1%
Polyunsaturated fat 0.407g 0.228g 1%
Fats 0.7g 0.7g 0%
Net carbs 13.05g 4.4g N/A
Sugar 4.4g N/A
Sodium 13mg 14mg 0%
Saturated fat 0.085g 0.023g 0%
Monounsaturated fat 0.052g 0.239g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +136.5%
Contains more CarbsCarbs +137.3%
Contains more WaterWater +13%
Contains more OtherOther +89.5%
~equal in Fats ~0.7g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +78.5%
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +359.6%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.