Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry bean raw
  5. Compare
  6. Cranberry bean raw vs. Mustard Greens Raw

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

Compare

How are cranberry bean raw and mustard Greens Raw different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, phosphorus, iron, zinc, and magnesium; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Daily need coverage for folate for cranberry bean raw is 148% higher.
  • Cranberry bean raw contains 15 times more zinc than mustard Greens Raw. While cranberry bean raw contains 3.63mg of zinc, mustard Greens Raw contain only 0.25mg.

Beans, cranberry (roman), mature seeds, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +387.5%
Contains more PotassiumPotassium +246.9%
Contains more IronIron +204.9%
Contains more CopperCopper +381.2%
Contains more ZincZinc +1352%
Contains more PhosphorusPhosphorus +541.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1311.1%
~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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +833.8%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +81.9%
Contains more Vitamin B5Vitamin B5 +256.2%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +4933.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Folate 604µg 12µg 148%
Fiber 24.7g 3.2g 86%
Vitamin C 0mg 70mg 78%
Copper 0.794mg 0.165mg 70%
Vitamin B1 0.747mg 0.08mg 56%
Phosphorus 372mg 58mg 45%
Iron 5mg 1.64mg 42%
Protein 23.03g 2.86g 40%
Manganese 0.92mg 40%
Zinc 3.63mg 0.25mg 31%
Magnesium 156mg 32mg 30%
Potassium 1332mg 384mg 28%
Selenium 12.7µg 0.9µg 21%
Carbs 60.05g 4.67g 18%
Vitamin A 0µg 151µg 17%
Calories 335kcal 27kcal 15%
Vitamin E 2.01mg 13%
Vitamin B5 0.748mg 0.21mg 11%
Vitamin B6 0.309mg 0.18mg 10%
Vitamin B2 0.213mg 0.11mg 8%
Vitamin B3 1.455mg 0.8mg 4%
Polyunsaturated fat 0.527g 0.038g 3%
Fats 1.23g 0.42g 1%
Sodium 6mg 20mg 1%
Saturated fat 0.316g 0.01g 1%
Calcium 127mg 115mg 1%
Net carbs 35.35g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.106g 0.092g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +705.2%
Contains more FatsFats +192.9%
Contains more CarbsCarbs +1185.9%
Contains more OtherOther +144.4%
Contains more WaterWater +632%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +15.2%
Contains more Poly. FatPolyunsaturated fat +1286.8%
Contains less Sat. FatSaturated fat -96.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.