Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Broccoli
  5. Compare
  6. Broccoli vs. Navy bean raw

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

Compare

What are the main differences between broccoli and navy bean raw?

  • Broccoli is richer in vitamin C and vitamin A, yet navy bean raw is richer in copper, vitamin B1, magnesium, folate, iron, manganese, vitamin B2, and vitamin B5.
  • Broccoli's daily need coverage for vitamin C is 78% higher.
  • Broccoli has 156 times more vitamin A than navy bean raw. Broccoli has 623IU of vitamin A, while navy bean raw has 4IU.

We used Broccoli, raw and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Broccoli vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +213.3%
Contains more SeleniumSelenium +316.7%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +164.4%
Contains more CopperCopper +626.5%
Contains more ZincZinc +117.1%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -60.6%
Contains more ManganeseManganese +94.3%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +374.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +449.3%
Contains more Vitamin B2Vitamin B2 +83.8%
Contains more Vitamin B3Vitamin B3 +90.9%
Contains more Vitamin B5Vitamin B5 +44%
Contains more FolateFolate +109.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Navy bean raw DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 89.2mg 18.8mg 78%
Copper 0.049mg 0.356mg 34%
Vitamin B1 0.071mg 0.39mg 27%
Magnesium 21mg 101mg 19%
Folate 63µg 132µg 17%
Iron 0.73mg 1.93mg 15%
Fiber 2.6g 10%
Manganese 0.21mg 0.408mg 9%
Vitamin B2 0.117mg 0.215mg 8%
Protein 2.82g 6.15g 7%
Vitamin E 0.78mg 5%
Phosphorus 66mg 100mg 5%
Vitamin B5 0.573mg 0.825mg 5%
Zinc 0.41mg 0.89mg 4%
Vitamin B3 0.639mg 1.22mg 4%
Calcium 47mg 15mg 3%
Choline 18.7mg 3%
Vitamin A 31µg 0µg 3%
Selenium 2.5µg 0.6µg 3%
Polyunsaturated fat 0.038g 0.407g 2%
Calories 34kcal 67kcal 2%
Carbs 6.64g 13.05g 2%
Sodium 33mg 13mg 1%
Fats 0.37g 0.7g 1%
Fructose 0.68g 1%
Vitamin B6 0.175mg 0.191mg 1%
Net carbs 4.04g 13.05g N/A
Potassium 316mg 307mg 0%
Sugar 1.7g N/A
Saturated fat 0.039g 0.085g 0%
Monounsaturated fat 0.011g 0.052g 0%
Tryptophan 0.033mg 0.064mg 0%
Threonine 0.088mg 0.258mg 0%
Isoleucine 0.079mg 0.273mg 0%
Leucine 0.129mg 0.442mg 0%
Lysine 0.135mg 0.35mg 0%
Methionine 0.038mg 0.064mg 0%
Phenylalanine 0.117mg 0.31mg 0%
Valine 0.125mg 0.316mg 0%
Histidine 0.059mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +12.8%
Contains more ProteinProtein +118.1%
Contains more FatsFats +89.2%
Contains more CarbsCarbs +96.5%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +971.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.