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  6. Bean raw vs. Mustard Greens Raw

Bean raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between Bean raw and Mustard Greens Raw

  • Bean raw has more Folate, Copper, Vitamin B1, Phosphorus, Fiber, Selenium, Iron, and Magnesium, however, Mustard Greens Raw are richer in Vitamin K, and Vitamin C.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 210% more.
  • Bean raw contains 44 times more Folate than Mustard Greens Raw. Bean raw contains 525µg of Folate, while Mustard Greens Raw contain 12µg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Mustard greens, raw.

Infographic

Bean raw vs Mustard Greens 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.
Bean raw
Bean raw
9
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +209.1%
Contains more Magnesium +450%
Contains more Phosphorus +608.6%
Contains more Potassium +262.8%
Contains less Sodium -40%
Contains more Zinc +812%
Contains more Copper +441.2%
Contains more Selenium +3000%
Equal in Calcium - 115
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +209.1%
Contains more Magnesium +450%
Contains more Phosphorus +608.6%
Contains more Potassium +262.8%
Contains less Sodium -40%
Contains more Zinc +812%
Contains more Copper +441.2%
Contains more Selenium +3000%
Equal in Calcium - 115

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.
Bean raw
Bean raw
6
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +791.3%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +46.8%
Contains more Vitamin B5 +273.8%
Contains more Vitamin B6 +163.3%
Contains more Folate +4275%
Contains more Vitamin A +∞%
Contains more Vitamin E +857.1%
Contains more Vitamin C +1011.1%
Contains more Vitamin K +4498.2%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +46.8%
Contains more Vitamin B5 +273.8%
Contains more Vitamin B6 +163.3%
Contains more Folate +4275%
Contains more Vitamin A +∞%
Contains more Vitamin E +857.1%
Contains more Vitamin C +1011.1%
Contains more Vitamin K +4498.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +649%
Contains more Fats +192.9%
Contains more Carbs +1239.4%
Contains more Other +157%
Contains more Water +700.5%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +649%
Contains more Fats +192.9%
Contains more Carbs +1239.4%
Contains more Other +157%
Contains more Water +700.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +971.1%
Contains less Saturated Fat -95.7%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +971.1%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Mustard Greens Raw Opinion
Net carbs 47.05g 1.47g Bean raw
Protein 21.42g 2.86g Bean raw
Fats 1.23g 0.42g Bean raw
Carbs 62.55g 4.67g Bean raw
Calories 347kcal 27kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 1.32g Mustard Greens Raw
Fiber 15.5g 3.2g Bean raw
Calcium 113mg 115mg Mustard Greens Raw
Iron 5.07mg 1.64mg Bean raw
Magnesium 176mg 32mg Bean raw
Phosphorus 411mg 58mg Bean raw
Potassium 1393mg 384mg Bean raw
Sodium 12mg 20mg Bean raw
Zinc 2.28mg 0.25mg Bean raw
Copper 0.893mg 0.165mg Bean raw
Manganese 1.148mg Bean raw
Selenium 27.9µg 0.9µg Bean raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0.21mg 2.01mg Mustard Greens Raw
Vitamin C 6.3mg 70mg Mustard Greens Raw
Vitamin B1 0.713mg 0.08mg Bean raw
Vitamin B2 0.212mg 0.11mg Bean raw
Vitamin B3 1.174mg 0.8mg Bean raw
Vitamin B5 0.785mg 0.21mg Bean raw
Vitamin B6 0.474mg 0.18mg Bean raw
Folate 525µg 12µg Bean raw
Vitamin K 5.6µg 257.5µg Mustard Greens Raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.229g 0.092g Bean raw
Polyunsaturated fat 0.407g 0.038g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Bean raw
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
131%
Bean raw
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.225g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 8mg)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.