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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 C, Vitamin A RAE, and Calcium.
  • Navy bean raw's daily need coverage for Copper is 31% 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.
Navy bean raw
Navy bean raw
7
:
3
Watercress
Watercress
Contains more Iron +865%
Contains more Magnesium +381%
Contains more Phosphorus +66.7%
Contains less Sodium -68.3%
Contains more Zinc +709.1%
Contains more Copper +362.3%
Contains more Manganese +67.2%
Contains more Calcium +700%
Contains more Selenium +50%
Equal in Potassium - 330
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +865%
Contains more Magnesium +381%
Contains more Phosphorus +66.7%
Contains less Sodium -68.3%
Contains more Zinc +709.1%
Contains more Copper +362.3%
Contains more Manganese +67.2%
Contains more Calcium +700%
Contains more Selenium +50%
Equal in Potassium - 330

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
6
:
4
Watercress
Watercress
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +510%
Contains more Vitamin B5 +166.1%
Contains more Vitamin B6 +48.1%
Contains more Folate +1366.7%
Contains more Vitamin A +79675%
Contains more Vitamin C +128.7%
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +510%
Contains more Vitamin B5 +166.1%
Contains more Vitamin B6 +48.1%
Contains more Folate +1366.7%
Contains more Vitamin A +79675%
Contains more Vitamin C +128.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Watercress
Watercress
Contains more Protein +167.4%
Contains more Fats +600%
Contains more Carbs +911.6%
Contains more Water +20.2%
Contains more Other +26.3%
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +167.4%
Contains more Fats +600%
Contains more Carbs +911.6%
Contains more Water +20.2%
Contains more Other +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +1062.9%
Contains less Saturated Fat -68.2%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +1062.9%
Contains less Saturated Fat -68.2%

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 Watercress
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Watercress Opinion
Net carbs 13.05g 0.79g Navy bean raw
Protein 6.15g 2.3g Navy bean raw
Fats 0.7g 0.1g Navy bean raw
Carbs 13.05g 1.29g Navy bean raw
Calories 67kcal 11kcal Navy bean raw
Sugar 0.2g Navy bean raw
Fiber 0.5g Watercress
Calcium 15mg 120mg Watercress
Iron 1.93mg 0.2mg Navy bean raw
Magnesium 101mg 21mg Navy bean raw
Phosphorus 100mg 60mg Navy bean raw
Potassium 307mg 330mg Watercress
Sodium 13mg 41mg Navy bean raw
Zinc 0.89mg 0.11mg Navy bean raw
Copper 0.356mg 0.077mg Navy bean raw
Manganese 0.408mg 0.244mg Navy bean raw
Selenium 0.6µg 0.9µg Watercress
Vitamin A 4IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 18.8mg 43mg Watercress
Vitamin B1 0.39mg 0.09mg Navy bean raw
Vitamin B2 0.215mg 0.12mg Navy bean raw
Vitamin B3 1.22mg 0.2mg Navy bean raw
Vitamin B5 0.825mg 0.31mg Navy bean raw
Vitamin B6 0.191mg 0.129mg Navy bean raw
Folate 132µg 9µg Navy bean raw
Vitamin K 250µg Watercress
Tryptophan 0.064mg 0.03mg Navy bean raw
Threonine 0.258mg 0.133mg Navy bean raw
Isoleucine 0.273mg 0.093mg Navy bean raw
Leucine 0.442mg 0.166mg Navy bean raw
Lysine 0.35mg 0.134mg Navy bean raw
Methionine 0.064mg 0.02mg Navy bean raw
Phenylalanine 0.31mg 0.114mg Navy bean raw
Valine 0.316mg 0.137mg Navy bean raw
Histidine 0.172mg 0.04mg Navy bean raw
Saturated Fat 0.085g 0.027g Watercress
Monounsaturated Fat 0.052g 0.008g Navy bean raw
Polyunsaturated fat 0.407g 0.035g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Watercress
Low Fats diet ok
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
91%
Watercress
Minerals Daily Need Coverage Score
42%
Navy bean raw
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 28mg)
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. 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.