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  6. Brussels sprouts vs. Navy bean raw

Brussels sprouts vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and navy bean raw

  • Brussels sprouts are richer in vitamin C and vitamin A, yet navy bean raw is richer in copper, vitamin B1, magnesium, folate, vitamin B5, vitamin B2, and iron.
  • Daily need coverage for vitamin C for Brussels sprouts is 74% higher.
  • Brussels sprouts contain 189 times more vitamin A than navy bean raw. Brussels sprouts contain 754IU of vitamin A, while navy bean raw contains 4IU.

Food types used in this article are Brussels sprouts, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +180%
Contains more PotassiumPotassium +26.7%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +339.1%
Contains more IronIron +37.9%
Contains more CopperCopper +408.6%
Contains more ZincZinc +111.9%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -48%
Contains more ManganeseManganese +21.1%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 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 +352.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B5Vitamin B5 +167%
Contains more FolateFolate +116.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Navy bean raw DV% diff.
Polyunsaturated fat 153g 0.407g 1017%
Vitamin K 177µg 148%
Vitamin C 85mg 18.8mg 74%
Copper 0.07mg 0.356mg 32%
Vitamin B1 0.139mg 0.39mg 21%
Magnesium 23mg 101mg 19%
Folate 61µg 132µg 18%
Fiber 3.8g 15%
Vitamin B5 0.309mg 0.825mg 10%
Vitamin B2 0.09mg 0.215mg 10%
Iron 1.4mg 1.93mg 7%
Vitamin E 0.88mg 6%
Protein 3.38g 6.15g 6%
Zinc 0.42mg 0.89mg 4%
Phosphorus 69mg 100mg 4%
Vitamin A 38µg 0µg 4%
Calcium 42mg 15mg 3%
Choline 19.1mg 3%
Manganese 0.337mg 0.408mg 3%
Vitamin B3 0.745mg 1.22mg 3%
Potassium 389mg 307mg 2%
Vitamin B6 0.219mg 0.191mg 2%
Selenium 1.6µg 0.6µg 2%
Calories 43kcal 67kcal 1%
Sodium 25mg 13mg 1%
Fats 0.3g 0.7g 1%
Fructose 0.93g 1%
Carbs 8.95g 13.05g 1%
Net carbs 5.15g 13.05g N/A
Sugar 2.2g N/A
Saturated fat 0.062g 0.085g 0%
Monounsaturated fat 0.023g 0.052g 0%
Tryptophan 0.037mg 0.064mg 0%
Threonine 0.12mg 0.258mg 0%
Isoleucine 0.132mg 0.273mg 0%
Leucine 0.152mg 0.442mg 0%
Lysine 0.154mg 0.35mg 0%
Methionine 0.032mg 0.064mg 0%
Phenylalanine 0.098mg 0.31mg 0%
Valine 0.155mg 0.316mg 0%
Histidine 0.076mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 OtherOther +44.2%
Contains more ProteinProtein +82%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +45.8%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -27.1%
Contains more Poly. FatPolyunsaturated fat +37492.1%
Contains more Mono. FatMonounsaturated fat +126.1%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.