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  6. Broccoli vs. Kidney beans raw

Broccoli vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the differences between broccoli and kidney beans raw?

  • Broccoli is higher in vitamin C and vitamin K, yet kidney beans raw is higher in copper, iron, fiber, folate, phosphorus, vitamin B1, manganese, and potassium.
  • Kidney beans raw's daily need coverage for copper is 101% more.
  • Broccoli has 20 times more vitamin C than kidney beans raw. While broccoli has 89.2mg of vitamin C, kidney beans raw has only 4.5mg.

We used Broccoli, raw and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Broccoli vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +204.3%
Contains more PotassiumPotassium +344.9%
Contains more IronIron +1023.3%
Contains more CopperCopper +1855.1%
Contains more ZincZinc +580.5%
Contains more PhosphorusPhosphorus +516.7%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +386.2%
Contains more SeleniumSelenium +28%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +1882.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.5%
Contains more Vitamin KVitamin K +434.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +645.1%
Contains more Vitamin B2Vitamin B2 +87.2%
Contains more Vitamin B3Vitamin B3 +222.4%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +126.9%
Contains more FolateFolate +525.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Kidney beans raw DV% diff.
Copper 0.049mg 0.958mg 101%
Vitamin C 89.2mg 4.5mg 94%
Iron 0.73mg 8.2mg 93%
Fiber 2.6g 24.9g 89%
Folate 63µg 394µg 83%
Vitamin K 101.6µg 19µg 69%
Phosphorus 66mg 407mg 49%
Protein 2.82g 23.58g 42%
Vitamin B1 0.071mg 0.529mg 38%
Manganese 0.21mg 1.021mg 35%
Potassium 316mg 1406mg 32%
Magnesium 21mg 140mg 28%
Zinc 0.41mg 2.79mg 22%
Carbs 6.64g 60.01g 18%
Vitamin B6 0.175mg 0.397mg 17%
Calories 34kcal 333kcal 15%
Calcium 47mg 143mg 10%
Vitamin B3 0.639mg 2.06mg 9%
Vitamin B2 0.117mg 0.219mg 8%
Vitamin E 0.78mg 0.22mg 4%
Vitamin B5 0.573mg 0.78mg 4%
Vitamin A 31µg 0µg 3%
Polyunsaturated fat 0.038g 0.457g 3%
Choline 18.7mg 3%
Fats 0.37g 0.83g 1%
Fructose 0.68g 1%
Selenium 2.5µg 3.2µg 1%
Net carbs 4.04g 35.11g N/A
Sugar 1.7g 2.23g N/A
Sodium 33mg 24mg 0%
Saturated fat 0.039g 0.12g 0%
Monounsaturated fat 0.011g 0.064g 0%
Tryptophan 0.033mg 0.279mg 0%
Threonine 0.088mg 0.992mg 0%
Isoleucine 0.079mg 1.041mg 0%
Leucine 0.129mg 1.882mg 0%
Lysine 0.135mg 1.618mg 0%
Methionine 0.038mg 0.355mg 0%
Phenylalanine 0.117mg 1.275mg 0%
Valine 0.125mg 1.233mg 0%
Histidine 0.059mg 0.656mg 0%

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +660%
Contains more ProteinProtein +736.2%
Contains more FatsFats +124.3%
Contains more CarbsCarbs +803.8%
Contains more OtherOther +340.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +1102.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.