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  6. Watercress vs. Navy bean raw

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

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What are the differences between watercress and navy bean raw?

  • Watercress is higher in vitamin A, vitamin C, and calcium, yet navy bean raw is higher in copper, folate, vitamin B1, iron, magnesium, vitamin B5, and vitamin B2.
  • Watercress's daily need coverage for vitamin A is 64% more.
  • Watercress has 8 times more calcium than navy bean raw. While watercress has 120mg of calcium, navy bean raw has only 15mg.

We used Watercress, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Watercress 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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +700%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +865%
Contains more CopperCopper +362.3%
Contains more ZincZinc +709.1%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +67.2%
~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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +128.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +166.1%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more FolateFolate +1366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Navy bean raw DV% diff.
Vitamin K 250µg 208%
Folate 9µg 132µg 31%
Copper 0.077mg 0.356mg 31%
Vitamin C 43mg 18.8mg 27%
Vitamin B1 0.09mg 0.39mg 25%
Iron 0.2mg 1.93mg 22%
Magnesium 21mg 101mg 19%
Vitamin A 160µg 0µg 18%
Calcium 120mg 15mg 11%
Vitamin B5 0.31mg 0.825mg 10%
Protein 2.3g 6.15g 8%
Zinc 0.11mg 0.89mg 7%
Vitamin B2 0.12mg 0.215mg 7%
Vitamin E 1mg 7%
Manganese 0.244mg 0.408mg 7%
Vitamin B3 0.2mg 1.22mg 6%
Phosphorus 60mg 100mg 6%
Vitamin B6 0.129mg 0.191mg 5%
Carbs 1.29g 13.05g 4%
Calories 11kcal 67kcal 3%
Polyunsaturated fat 0.035g 0.407g 2%
Fiber 0.5g 2%
Choline 9mg 2%
Fats 0.1g 0.7g 1%
Sodium 41mg 13mg 1%
Selenium 0.9µg 0.6µg 1%
Potassium 330mg 307mg 1%
Net carbs 0.79g 13.05g N/A
Sugar 0.2g N/A
Saturated fat 0.027g 0.085g 0%
Monounsaturated fat 0.008g 0.052g 0%
Tryptophan 0.03mg 0.064mg 0%
Threonine 0.133mg 0.258mg 0%
Isoleucine 0.093mg 0.273mg 0%
Leucine 0.166mg 0.442mg 0%
Lysine 0.134mg 0.35mg 0%
Methionine 0.02mg 0.064mg 0%
Phenylalanine 0.114mg 0.31mg 0%
Valine 0.137mg 0.316mg 0%
Histidine 0.04mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +20.2%
Contains more OtherOther +26.3%
Contains more ProteinProtein +167.4%
Contains more FatsFats +600%
Contains more CarbsCarbs +911.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -68.2%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +1062.9%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.