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  6. Baked beans vs. Mustard Greens Raw

Baked beans vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between baked beans and mustard Greens Raw

  • Baked beans have more fiber, folate, selenium, and phosphorus; however, mustard Greens Raw are higher in vitamin C, vitamin A, vitamin B6, and calcium.
  • Mustard Greens Raw cover your daily vitamin C needs 77% more than baked beans.
  • Mustard Greens Raw contain 195 times less saturated fat than baked beans. Baked beans contain 1.948g of saturated fat, while mustard Greens Raw contain 0.01g.

Food varieties used in this article are Beans, baked, home prepared and Mustard greens, raw.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +34.4%
Contains more IronIron +21.3%
Contains more ZincZinc +192%
Contains more PhosphorusPhosphorus +87.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +533.3%
Contains more CalciumCalcium +88.5%
Contains less SodiumSodium -95.3%
~equal in Potassium ~384mg
~equal in Copper ~0.165mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +70%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +6263.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 1.1mg 70mg 77%
Vitamin A 0µg 151µg 17%
Sodium 422mg 20mg 17%
Vitamin E 2.01mg 13%
Manganese 0.255mg 11%
Selenium 5.7µg 0.9µg 9%
Saturated fat 1.948g 0.01g 9%
Folate 48µg 12µg 9%
Fiber 5.5g 3.2g 9%
Phosphorus 109mg 58mg 7%
Fats 5.15g 0.42g 7%
Vitamin B6 0.09mg 0.18mg 7%
Calories 155kcal 27kcal 6%
Carbs 21.63g 4.67g 6%
Vitamin B1 0.136mg 0.08mg 5%
Polyunsaturated fat 0.74g 0.038g 5%
Monounsaturated fat 2.133g 0.092g 5%
Vitamin B2 0.049mg 0.11mg 5%
Calcium 61mg 115mg 5%
Protein 5.54g 2.86g 5%
Zinc 0.73mg 0.25mg 4%
Iron 1.99mg 1.64mg 4%
Magnesium 43mg 32mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B3 0.408mg 0.8mg 2%
Potassium 358mg 384mg 1%
Vitamin B5 0.155mg 0.21mg 1%
Copper 0.159mg 0.165mg 1%
Net carbs 16.13g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +93.7%
Contains more FatsFats +1126.2%
Contains more CarbsCarbs +363.2%
Contains more OtherOther +85.9%
Contains more WaterWater +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +2218.5%
Contains more Poly. FatPolyunsaturated fat +1847.4%
Contains less Sat. FatSaturated fat -99.5%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.