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Broccoli vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between broccoli and bean raw

  • Broccoli has more vitamin C and vitamin K; however, bean raw is richer in folate, copper, iron, vitamin B1, fiber, phosphorus, selenium, and manganese.
  • Bean raw's daily need coverage for folate is 116% more.
  • Broccoli contains 18 times more vitamin K than bean raw. Broccoli contains 101.6µg of vitamin K, while bean raw contains 5.6µg.

The food varieties used in the comparison are Broccoli, raw and Beans, pinto, mature seeds, raw.

Infographic

Broccoli vs Bean raw 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +738.1%
Contains more CalciumCalcium +140.4%
Contains more PotassiumPotassium +340.8%
Contains more IronIron +594.5%
Contains more CopperCopper +1722.4%
Contains more ZincZinc +456.1%
Contains more PhosphorusPhosphorus +522.7%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +446.7%
Contains more SeleniumSelenium +1016%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +1315.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin KVitamin K +1714.3%
Contains more Vitamin B1Vitamin B1 +904.2%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B5Vitamin B5 +37%
Contains more Vitamin B6Vitamin B6 +170.9%
Contains more FolateFolate +733.3%
Contains more CholineCholine +254%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +688.2%
Contains more ProteinProtein +659.6%
Contains more FatsFats +232.4%
Contains more CarbsCarbs +842%
Contains more OtherOther +298.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +1981.8%
Contains more Poly. FatPolyunsaturated fat +971.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +276.9%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1880%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Bean raw DV% diff.
Folate 63µg 525µg 116%
Copper 0.049mg 0.893mg 94%
Vitamin C 89.2mg 6.3mg 92%
Vitamin K 101.6µg 5.6µg 80%
Vitamin B1 0.071mg 0.713mg 54%
Iron 0.73mg 5.07mg 54%
Fiber 2.6g 15.5g 52%
Phosphorus 66mg 411mg 49%
Selenium 2.5µg 27.9µg 46%
Manganese 0.21mg 1.148mg 41%
Magnesium 21mg 176mg 37%
Protein 2.82g 21.42g 37%
Potassium 316mg 1393mg 32%
Vitamin B6 0.175mg 0.474mg 23%
Carbs 6.64g 62.55g 19%
Zinc 0.41mg 2.28mg 17%
Calories 34kcal 347kcal 16%
Starch 0g 34.17g 14%
Choline 18.7mg 66.2mg 9%
Vitamin B2 0.117mg 0.212mg 7%
Calcium 47mg 113mg 7%
Vitamin B5 0.573mg 0.785mg 4%
Vitamin E 0.78mg 0.21mg 4%
Vitamin A 31µg 0µg 3%
Vitamin B3 0.639mg 1.174mg 3%
Polyunsaturated fat 0.038g 0.407g 2%
Monounsaturated fat 0.011g 0.229g 1%
Saturated fat 0.039g 0.235g 1%
Fats 0.37g 1.23g 1%
Sodium 33mg 12mg 1%
Fructose 0.68g 0g 1%
Net carbs 4.04g 47.05g N/A
Sugar 1.7g 2.11g N/A
Tryptophan 0.033mg 0.237mg 0%
Threonine 0.088mg 0.81mg 0%
Isoleucine 0.079mg 0.871mg 0%
Leucine 0.129mg 1.558mg 0%
Lysine 0.135mg 1.356mg 0%
Methionine 0.038mg 0.259mg 0%
Phenylalanine 0.117mg 1.095mg 0%
Valine 0.125mg 0.998mg 0%
Histidine 0.059mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Broccoli
67%
Bean raw
Minerals Daily Need Coverage Score
19%
Broccoli
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 1)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.