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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 C, Vitamin A RAE, Potassium, and Calcium.
  • Daily need coverage for Vitamin C from Garden cress is 56% 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.
Navy bean raw
Navy bean raw
6
:
4
Garden cress
Garden cress
Contains more Iron +48.5%
Contains more Magnesium +165.8%
Contains more Phosphorus +31.6%
Contains more Zinc +287%
Contains more Copper +109.4%
Contains more Calcium +440%
Contains more Potassium +97.4%
Contains more Manganese +35.5%
Contains more Selenium +50%
Equal in Sodium - 14
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +48.5%
Contains more Magnesium +165.8%
Contains more Phosphorus +31.6%
Contains more Zinc +287%
Contains more Copper +109.4%
Contains more Calcium +440%
Contains more Potassium +97.4%
Contains more Manganese +35.5%
Contains more Selenium +50%
Equal in Sodium - 14

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.
Navy bean raw
Navy bean raw
4
:
6
Garden cress
Garden cress
Contains more Vitamin B1 +387.5%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +240.9%
Contains more Folate +65%
Contains more Vitamin A +172825%
Contains more Vitamin C +267%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B6 +29.3%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B1 +387.5%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +240.9%
Contains more Folate +65%
Contains more Vitamin A +172825%
Contains more Vitamin C +267%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B6 +29.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
2
Garden cress
Garden cress
Contains more Protein +136.5%
Contains more Carbs +137.3%
Contains more Water +13%
Contains more Other +89.5%
Equal in Fats - 0.7
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Garden cress
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 Protein +136.5%
Contains more Carbs +137.3%
Contains more Water +13%
Contains more Other +89.5%
Equal in Fats - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +78.5%
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +359.6%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +78.5%
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +359.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Garden cress Opinion
Net carbs 13.05g 4.4g Navy bean raw
Protein 6.15g 2.6g Navy bean raw
Fats 0.7g 0.7g
Carbs 13.05g 5.5g Navy bean raw
Calories 67kcal 32kcal Navy bean raw
Sugar 4.4g Navy bean raw
Fiber 1.1g Garden cress
Calcium 15mg 81mg Garden cress
Iron 1.93mg 1.3mg Navy bean raw
Magnesium 101mg 38mg Navy bean raw
Phosphorus 100mg 76mg Navy bean raw
Potassium 307mg 606mg Garden cress
Sodium 13mg 14mg Navy bean raw
Zinc 0.89mg 0.23mg Navy bean raw
Copper 0.356mg 0.17mg Navy bean raw
Manganese 0.408mg 0.553mg Garden cress
Selenium 0.6µg 0.9µg Garden cress
Vitamin A 4IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 18.8mg 69mg Garden cress
Vitamin B1 0.39mg 0.08mg Navy bean raw
Vitamin B2 0.215mg 0.26mg Garden cress
Vitamin B3 1.22mg 1mg Navy bean raw
Vitamin B5 0.825mg 0.242mg Navy bean raw
Vitamin B6 0.191mg 0.247mg Garden cress
Folate 132µg 80µg Navy bean raw
Vitamin K 541.9µg Garden cress
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Saturated Fat 0.085g 0.023g Garden cress
Monounsaturated Fat 0.052g 0.239g Garden cress
Polyunsaturated fat 0.407g 0.228g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Garden cress
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
187%
Garden cress
Minerals Daily Need Coverage Score
42%
Navy bean raw
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 39)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.