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Chinese broccoli vs. Bean raw — In-Depth Nutrition Comparison

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Differences between chinese broccoli and bean raw

  • Chinese broccoli has more vitamin K, while bean raw has more folate, copper, iron, phosphorus, fiber, vitamin B1, selenium, manganese, and magnesium.
  • Bean raw's daily need coverage for folate is 107% higher.
  • Bean raw contains 15 times less vitamin K than chinese broccoli. Chinese broccoli contains 84.8µg of vitamin K, while bean raw contains 5.6µg.

The food types used in this comparison are Broccoli, chinese, cooked and Beans, pinto, mature seeds, raw.

Infographic

Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +877.8%
Contains more CalciumCalcium +13%
Contains more PotassiumPotassium +433.7%
Contains more IronIron +805.4%
Contains more CopperCopper +1363.9%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +902.4%
Contains more ManganeseManganese +334.8%
Contains more SeleniumSelenium +2046.2%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +347.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin KVitamin K +1414.3%
Contains more Vitamin B1Vitamin B1 +650.5%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B3Vitamin B3 +168.6%
Contains more Vitamin B5Vitamin B5 +393.7%
Contains more Vitamin B6Vitamin B6 +577.1%
Contains more FolateFolate +430.3%
Contains more CholineCholine +161.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +725.6%
Contains more ProteinProtein +1778.9%
Contains more FatsFats +70.8%
Contains more CarbsCarbs +1541.7%
Contains more OtherOther +339.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -53.2%
Contains more Mono. FatMonounsaturated fat +358%
Contains more Poly. FatPolyunsaturated fat +23.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Bean raw DV% diff.
Folate 99µg 525µg 107%
Copper 0.061mg 0.893mg 92%
Vitamin K 84.8µg 5.6µg 66%
Iron 0.56mg 5.07mg 56%
Phosphorus 41mg 411mg 53%
Vitamin B1 0.095mg 0.713mg 52%
Fiber 2.5g 15.5g 52%
Selenium 1.3µg 27.9µg 48%
Protein 1.14g 21.42g 41%
Manganese 0.264mg 1.148mg 38%
Magnesium 18mg 176mg 38%
Potassium 261mg 1393mg 33%
Vitamin B6 0.07mg 0.474mg 31%
Vitamin C 28.2mg 6.3mg 24%
Carbs 3.81g 62.55g 20%
Zinc 0.39mg 2.28mg 17%
Calories 22kcal 347kcal 16%
Starch 34.17g 14%
Vitamin B5 0.159mg 0.785mg 13%
Vitamin A 82µg 0µg 9%
Choline 25.3mg 66.2mg 7%
Vitamin B2 0.146mg 0.212mg 5%
Vitamin B3 0.437mg 1.174mg 5%
Vitamin E 0.48mg 0.21mg 2%
Fats 0.72g 1.23g 1%
Polyunsaturated fat 0.33g 0.407g 1%
Saturated fat 0.11g 0.235g 1%
Calcium 100mg 113mg 1%
Net carbs 1.31g 47.05g N/A
Sugar 0.84g 2.11g N/A
Sodium 7mg 12mg 0%
Monounsaturated fat 0.05g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese 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
40%
Chinese broccoli
67%
Bean raw
Minerals Daily Need Coverage Score
18%
Chinese broccoli
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.125g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 1)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.5)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.