Beans vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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How are beans and mustard Greens Raw different?
- Beans are higher in zinc, fiber, phosphorus, and selenium; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, and calcium.
- Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
- Beans contain 6 times more zinc than mustard Greens Raw. While beans contain 1.4mg of zinc, mustard Greens Raw contain only 0.25mg.
Beans, baked, canned, no salt added and Mustard greens, raw are the varieties used in this article.
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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 CopperCopper | +24.8% |
| Contains more ZincZinc | +460% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +130% |
| Contains more PotassiumPotassium | +29.7% |
| Contains more IronIron | +465.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +87.5% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +2158.1% |
| Contains more Vitamin AVitamin A | +2920% |
| Contains more Vitamin EVitamin E | +1240% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +86% |
| Contains more Vitamin B6Vitamin B6 | +38.5% |
| Contains more Vitamin KVitamin K | +32087.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 257.5µg | 214% |
| Vitamin C | 3.1mg | 70mg | 74% |
| Iron | 0.29mg | 1.64mg | 17% |
| Vitamin A | 5µg | 151µg | 16% |
| Vitamin E | 0.15mg | 2.01mg | 12% |
| Zinc | 1.4mg | 0.25mg | 10% |
| Fiber | 5.5g | 3.2g | 9% |
| Calcium | 50mg | 115mg | 7% |
| Phosphorus | 104mg | 58mg | 7% |
| Selenium | 4.5µg | 0.9µg | 7% |
| Vitamin B1 | 0.15mg | 0.08mg | 6% |
| Choline | 30.8mg | 0.5mg | 6% |
| Carbs | 20.49g | 4.67g | 5% |
| Copper | 0.206mg | 0.165mg | 5% |
| Calories | 105kcal | 27kcal | 4% |
| Protein | 4.8g | 2.86g | 4% |
| Vitamin B2 | 0.06mg | 0.11mg | 4% |
| Vitamin B5 | 0.21mg | 4% | |
| Vitamin B6 | 0.13mg | 0.18mg | 4% |
| Potassium | 296mg | 384mg | 3% |
| Folate | 24µg | 12µg | 3% |
| Vitamin B3 | 0.43mg | 0.8mg | 2% |
| Sodium | 1mg | 20mg | 1% |
| Polyunsaturated fat | 0.172g | 0.038g | 1% |
| Fats | 0.4g | 0.42g | 0% |
| Net carbs | 14.99g | 1.47g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 7.78g | 1.32g | N/A |
| Saturated fat | 0.103g | 0.01g | 0% |
| Monounsaturated fat | 0.035g | 0.092g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +67.8% |
| Contains more CarbsCarbs | +338.8% |
| Contains more OtherOther | +26.7% |
| Contains more WaterWater | +24.9% |
~equal in
Fats
~0.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +352.6% |
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +162.9% |