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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, and iron; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +262.8%
Contains more IronIron +209.1%
Contains more CopperCopper +441.2%
Contains more ZincZinc +812%
Contains more PhosphorusPhosphorus +608.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3000%
~equal in Calcium ~115mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B5Vitamin B5 +273.8%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more FolateFolate +4275%
Contains more CholineCholine +13140%
Contains more Vitamin CVitamin C +1011.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +857.1%
Contains more Vitamin KVitamin K +4498.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Mustard Greens Raw DV% diff.
Vitamin K 5.6µg 257.5µg 210%
Folate 525µg 12µg 128%
Copper 0.893mg 0.165mg 81%
Vitamin C 6.3mg 70mg 71%
Vitamin B1 0.713mg 0.08mg 53%
Manganese 1.148mg 50%
Phosphorus 411mg 58mg 50%
Fiber 15.5g 3.2g 49%
Selenium 27.9µg 0.9µg 49%
Iron 5.07mg 1.64mg 43%
Protein 21.42g 2.86g 37%
Magnesium 176mg 32mg 34%
Potassium 1393mg 384mg 30%
Vitamin B6 0.474mg 0.18mg 23%
Carbs 62.55g 4.67g 19%
Zinc 2.28mg 0.25mg 18%
Vitamin A 0µg 151µg 17%
Calories 347kcal 27kcal 16%
Starch 34.17g 14%
Vitamin E 0.21mg 2.01mg 12%
Vitamin B5 0.785mg 0.21mg 12%
Choline 66.2mg 0.5mg 12%
Vitamin B2 0.212mg 0.11mg 8%
Polyunsaturated fat 0.407g 0.038g 2%
Vitamin B3 1.174mg 0.8mg 2%
Fats 1.23g 0.42g 1%
Saturated fat 0.235g 0.01g 1%
Net carbs 47.05g 1.47g N/A
Calcium 113mg 115mg 0%
Sugar 2.11g 1.32g N/A
Sodium 12mg 20mg 0%
Monounsaturated fat 0.229g 0.092g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +649%
Contains more FatsFats +192.9%
Contains more CarbsCarbs +1239.4%
Contains more OtherOther +157%
Contains more WaterWater +700.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +148.9%
Contains more Poly. FatPolyunsaturated fat +971.1%
Contains less Sat. FatSaturated fat -95.7%

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.