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  6. Adzuki bean vs. Mustard Greens Raw

Adzuki bean vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between adzuki bean and mustard Greens Raw

  • Adzuki bean is higher in folate, copper, phosphorus, zinc, iron, fiber, vitamin B1, and potassium; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Adzuki bean's daily need coverage for folate is 153% higher.
  • Adzuki bean has 20 times more zinc than mustard Greens Raw. While adzuki bean has 5.04mg of zinc, mustard Greens Raw have only 0.25mg.

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Mustard greens, raw.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +296.9%
Contains more PotassiumPotassium +226.6%
Contains more IronIron +203.7%
Contains more CopperCopper +563%
Contains more ZincZinc +1916%
Contains more PhosphorusPhosphorus +556.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +244.4%
Contains more CalciumCalcium +74.2%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 +468.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +228.8%
Contains more Vitamin B5Vitamin B5 +600.5%
Contains more Vitamin B6Vitamin B6 +95%
Contains more FolateFolate +5083.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Folate 622µg 12µg 153%
Copper 1.094mg 0.165mg 103%
Vitamin C 0mg 70mg 78%
Manganese 1.73mg 75%
Phosphorus 381mg 58mg 46%
Zinc 5.04mg 0.25mg 44%
Iron 4.98mg 1.64mg 42%
Fiber 12.7g 3.2g 38%
Protein 19.87g 2.86g 34%
Vitamin B1 0.455mg 0.08mg 31%
Potassium 1254mg 384mg 26%
Vitamin B5 1.471mg 0.21mg 25%
Magnesium 127mg 32mg 23%
Carbs 62.9g 4.67g 19%
Vitamin A 1µg 151µg 17%
Calories 329kcal 27kcal 15%
Vitamin E 2.01mg 13%
Vitamin B6 0.351mg 0.18mg 13%
Vitamin B3 2.63mg 0.8mg 11%
Vitamin B2 0.22mg 0.11mg 8%
Calcium 66mg 115mg 5%
Selenium 3.1µg 0.9µg 4%
Sodium 5mg 20mg 1%
Polyunsaturated fat 0.113g 0.038g 1%
Saturated fat 0.191g 0.01g 1%
Fats 0.53g 0.42g 0%
Net carbs 50.2g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.05g 0.092g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +594.8%
Contains more FatsFats +26.2%
Contains more CarbsCarbs +1246.9%
Contains more OtherOther +141.5%
Contains more WaterWater +574.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 Poly. FatPolyunsaturated fat +197.4%
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +84%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.