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  6. Navy bean raw vs. Watercress

Navy bean raw vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between navy bean raw and watercress?

  • Navy bean raw is higher in copper, folate, vitamin B1, iron, magnesium, vitamin B5, and vitamin B2, yet watercress is higher in vitamin A, vitamin C, and calcium.
  • Watercress's daily need coverage for vitamin A is 64% more.
  • Navy bean raw has 15 times more folate than watercress. While navy bean raw has 132µg of folate, watercress has only 9µg.

We used Beans, navy, mature seeds, sprouted, raw and Watercress, raw types in this article.

Infographic

Navy bean raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +865%
Contains more CopperCopper +362.3%
Contains more ZincZinc +709.1%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +67.2%
Contains more CalciumCalcium +700%
Contains more SeleniumSelenium +50%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +166.1%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more FolateFolate +1366.7%
Contains more Vitamin CVitamin C +128.7%
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 Watercress DV% diff.
Vitamin K 250µg 208%
Folate 132µg 9µg 31%
Copper 0.356mg 0.077mg 31%
Vitamin C 18.8mg 43mg 27%
Vitamin B1 0.39mg 0.09mg 25%
Iron 1.93mg 0.2mg 22%
Magnesium 101mg 21mg 19%
Vitamin A 0µg 160µg 18%
Calcium 15mg 120mg 11%
Vitamin B5 0.825mg 0.31mg 10%
Protein 6.15g 2.3g 8%
Zinc 0.89mg 0.11mg 7%
Vitamin B2 0.215mg 0.12mg 7%
Vitamin E 1mg 7%
Manganese 0.408mg 0.244mg 7%
Vitamin B3 1.22mg 0.2mg 6%
Phosphorus 100mg 60mg 6%
Vitamin B6 0.191mg 0.129mg 5%
Carbs 13.05g 1.29g 4%
Calories 67kcal 11kcal 3%
Polyunsaturated fat 0.407g 0.035g 2%
Fiber 0.5g 2%
Choline 9mg 2%
Fats 0.7g 0.1g 1%
Sodium 13mg 41mg 1%
Selenium 0.6µg 0.9µg 1%
Potassium 307mg 330mg 1%
Net carbs 13.05g 0.79g N/A
Sugar 0.2g N/A
Saturated fat 0.085g 0.027g 0%
Monounsaturated fat 0.052g 0.008g 0%
Tryptophan 0.064mg 0.03mg 0%
Threonine 0.258mg 0.133mg 0%
Isoleucine 0.273mg 0.093mg 0%
Leucine 0.442mg 0.166mg 0%
Lysine 0.35mg 0.134mg 0%
Methionine 0.064mg 0.02mg 0%
Phenylalanine 0.31mg 0.114mg 0%
Valine 0.316mg 0.137mg 0%
Histidine 0.172mg 0.04mg 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: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +167.4%
Contains more FatsFats +600%
Contains more CarbsCarbs +911.6%
Contains more WaterWater +20.2%
Contains more OtherOther +26.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +1062.9%
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.