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.
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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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
74%
Minerals Daily Need Coverage Score
42%
18%
Comparison summary
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 7)
Which food is cheaper?
Watercress is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 28mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.