Beans vs. Mustard — In-Depth Nutrition Comparison
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A recap on differences between beans and mustard
- Beans are higher in copper, zinc, and fiber, yet mustard is higher in selenium and iron.
- Mustard covers your daily selenium needs 53% more than beans.
- Beans contain 3 times more folate than mustard. While beans contain 24µg of folate, mustard contains only 7µg.
- The amount of sodium in beans is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Mustard, prepared, yellow.
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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.
| Contains more PotassiumPotassium | +94.7% |
| Contains more CopperCopper | +178.4% |
| Contains more ZincZinc | +118.8% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +26% |
| Contains more IronIron | +455.2% |
| Contains more SeleniumSelenium | +644.4% |
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.
| Contains more Vitamin CVitamin C | +933.3% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more FolateFolate | +242.9% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin B3Vitamin B3 | +31.4% |
| Contains more Vitamin KVitamin K | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.5µg | 33.5µg | 53% |
| Sodium | 1mg | 1104mg | 48% |
| Manganese | 0.422mg | 18% | |
| Iron | 0.29mg | 1.61mg | 17% |
| Copper | 0.206mg | 0.074mg | 15% |
| Zinc | 1.4mg | 0.64mg | 7% |
| Fiber | 5.5g | 4g | 6% |
| Vitamin B6 | 0.13mg | 0.07mg | 5% |
| Vitamin B5 | 0.254mg | 5% | |
| Monounsaturated fat | 0.035g | 2.182g | 5% |
| Carbs | 20.49g | 5.83g | 5% |
| Fats | 0.4g | 3.34g | 5% |
| Potassium | 296mg | 152mg | 4% |
| Magnesium | 32mg | 48mg | 4% |
| Folate | 24µg | 7µg | 4% |
| Polyunsaturated fat | 0.172g | 0.774g | 4% |
| Vitamin C | 3.1mg | 0.3mg | 3% |
| Protein | 4.8g | 3.74g | 2% |
| Choline | 30.8mg | 22.4mg | 2% |
| Vitamin B1 | 0.15mg | 0.177mg | 2% |
| Calories | 105kcal | 60kcal | 2% |
| Saturated fat | 0.103g | 0.214g | 1% |
| Vitamin K | 0.8µg | 1.4µg | 1% |
| Vitamin B3 | 0.43mg | 0.565mg | 1% |
| Vitamin B2 | 0.06mg | 0.07mg | 1% |
| Vitamin E | 0.15mg | 0.36mg | 1% |
| Phosphorus | 104mg | 108mg | 1% |
| Calcium | 50mg | 63mg | 1% |
| Net carbs | 14.99g | 1.83g | N/A |
| Sugar | 7.78g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 5µg | 5µg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.167mg | 0% | |
| Isoleucine | 0.146mg | 0% | |
| Leucine | 0.292mg | 0% | |
| Lysine | 0.264mg | 0% | |
| Methionine | 0.076mg | 0% | |
| Phenylalanine | 0.161mg | 0% | |
| Valine | 0.189mg | 0% | |
| Histidine | 0.119mg | 0% | |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.3% |
| Contains more CarbsCarbs | +251.5% |
| Contains more FatsFats | +735% |
| Contains more WaterWater | +15.3% |
| Contains more OtherOther | +97.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.9% |
| Contains more Mono. FatMonounsaturated fat | +6134.3% |
| Contains more Poly. FatPolyunsaturated fat | +350% |
