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  6. Broad bean raw vs. Mustard

Broad bean raw vs. Mustard — In-Depth Nutrition Comparison

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How are broad bean raw and mustard different?

  • Broad bean raw is higher in copper, folate, vitamin K, vitamin B2, fiber, vitamin B3, manganese, and vitamin E; however, mustard is richer in selenium.
  • Daily need coverage for selenium for mustard is 59% higher.
  • Broad bean raw contains 29 times more vitamin K than mustard. While broad bean raw contains 40.9µg of vitamin K, mustard contains only 1.4µg.
  • Broad bean raw has less sodium.
  • Mustard has a lower glycemic index (32) than broad bean raw (79).

Beans, fava, in pod, raw and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Broad bean raw vs Mustard 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +118.4%
Contains more CopperCopper +443.2%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +56.6%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +70.3%
Contains more SeleniumSelenium +4087.5%
~equal in Iron ~1.61mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +1133.3%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more Vitamin KVitamin K +2821.4%
Contains more FolateFolate +2014.3%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more Vitamin B5Vitamin B5 +12.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Mustard DV% diff.
Selenium 0.8µg 33.5µg 59%
Sodium 25mg 1104mg 47%
Copper 0.402mg 0.074mg 36%
Folate 148µg 7µg 35%
Vitamin K 40.9µg 1.4µg 33%
Vitamin B2 0.29mg 0.07mg 17%
Fiber 7.5g 4g 14%
Vitamin B3 2.249mg 0.565mg 11%
Manganese 0.661mg 0.422mg 10%
Protein 7.92g 3.74g 8%
Potassium 332mg 152mg 5%
Monounsaturated fat 0.104g 2.182g 5%
Vitamin E 1.16mg 0.36mg 5%
Choline 22.4mg 4%
Magnesium 33mg 48mg 4%
Carbs 17.63g 5.83g 4%
Vitamin C 3.7mg 0.3mg 4%
Vitamin B1 0.133mg 0.177mg 4%
Fats 0.73g 3.34g 4%
Calcium 37mg 63mg 3%
Vitamin B6 0.104mg 0.07mg 3%
Zinc 1mg 0.64mg 3%
Phosphorus 129mg 108mg 3%
Polyunsaturated fat 0.342g 0.774g 3%
Calories 88kcal 60kcal 1%
Vitamin B5 0.225mg 0.254mg 1%
Vitamin A 17µg 5µg 1%
Iron 1.55mg 1.61mg 1%
Net carbs 10.13g 1.83g N/A
Sugar 9.21g 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.118g 0.214g 0%
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +111.8%
Contains more CarbsCarbs +202.4%
Contains more FatsFats +357.5%
Contains more WaterWater +15.3%
Contains more OtherOther +200.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +1998.1%
Contains more Poly. FatPolyunsaturated fat +126.3%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.