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  6. Chinese broccoli vs. Navy bean raw

Chinese broccoli vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and navy bean raw

  • Chinese broccoli is higher in vitamin A, vitamin C, and calcium, yet navy bean raw is higher in copper, vitamin B1, magnesium, iron, vitamin B5, vitamin B6, and phosphorus.
  • Navy bean raw covers your daily copper needs 33% more than chinese broccoli.
  • Chinese broccoli contains 410 times more vitamin A than navy bean raw. While chinese broccoli contains 1638IU of vitamin A, navy bean raw contains only 4IU.

Food varieties used in this article are Broccoli, chinese, cooked and Beans, navy, mature seeds, sprouted, raw.

Infographic

Chinese 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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +566.7%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +116.7%
Contains more MagnesiumMagnesium +461.1%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +244.6%
Contains more CopperCopper +483.6%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +143.9%
Contains more ManganeseManganese +54.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +179.2%
Contains more Vitamin B5Vitamin B5 +418.9%
Contains more Vitamin B6Vitamin B6 +172.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Navy bean raw DV% diff.
Vitamin K 84.8µg 71%
Copper 0.061mg 0.356mg 33%
Vitamin B1 0.095mg 0.39mg 25%
Magnesium 18mg 101mg 20%
Iron 0.56mg 1.93mg 17%
Vitamin B5 0.159mg 0.825mg 13%
Fiber 2.5g 10%
Protein 1.14g 6.15g 10%
Vitamin C 28.2mg 18.8mg 10%
Calcium 100mg 15mg 9%
Vitamin A 82µg 0µg 9%
Vitamin B6 0.07mg 0.191mg 9%
Folate 99µg 132µg 8%
Phosphorus 41mg 100mg 8%
Manganese 0.264mg 0.408mg 6%
Vitamin B2 0.146mg 0.215mg 5%
Zinc 0.39mg 0.89mg 5%
Choline 25.3mg 5%
Vitamin B3 0.437mg 1.22mg 5%
Carbs 3.81g 13.05g 3%
Vitamin E 0.48mg 3%
Calories 22kcal 67kcal 2%
Selenium 1.3µg 0.6µg 1%
Potassium 261mg 307mg 1%
Polyunsaturated fat 0.33g 0.407g 1%
Fats 0.72g 0.7g 0%
Net carbs 1.31g 13.05g N/A
Sugar 0.84g N/A
Sodium 7mg 13mg 0%
Saturated fat 0.11g 0.085g 0%
Monounsaturated fat 0.05g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

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
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 +18.2%
Contains more ProteinProtein +439.5%
Contains more CarbsCarbs +242.5%
Contains more OtherOther +20.3%
~equal in Fats ~0.7g

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
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 -22.7%
Contains more Poly. FatPolyunsaturated fat +23.3%
~equal in Monounsaturated fat ~0.052g

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. 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.