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

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

Compare

Summary of differences between broad bean raw and mustard Greens Raw

  • Broad bean raw has more folate, copper, fiber, vitamin B2, phosphorus, and vitamin B3, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and calcium.
  • Mustard Greens Raw cover your daily need for vitamin K, 180% more than broad bean raw.
  • Broad bean raw contains 12 times more folate than mustard Greens Raw. While broad bean raw contains 148µg of folate, mustard Greens Raw contain only 12µg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Mustard greens, raw.

Infographic

Broad 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 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CopperCopper +143.6%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +122.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +15.7%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +12.5%
~equal in Magnesium ~32mg
~equal in Iron ~1.64mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more FolateFolate +1133.3%
Contains more Vitamin CVitamin C +1791.9%
Contains more Vitamin AVitamin A +788.2%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin KVitamin K +529.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Mustard Greens Raw DV% diff.
Vitamin K 40.9µg 257.5µg 181%
Vitamin C 3.7mg 70mg 74%
Folate 148µg 12µg 34%
Manganese 0.661mg 29%
Copper 0.402mg 0.165mg 26%
Fiber 7.5g 3.2g 17%
Vitamin A 17µg 151µg 15%
Vitamin B2 0.29mg 0.11mg 14%
Protein 7.92g 2.86g 10%
Phosphorus 129mg 58mg 10%
Vitamin B3 2.249mg 0.8mg 9%
Calcium 37mg 115mg 8%
Zinc 1mg 0.25mg 7%
Vitamin E 1.16mg 2.01mg 6%
Vitamin B6 0.104mg 0.18mg 6%
Vitamin B1 0.133mg 0.08mg 4%
Carbs 17.63g 4.67g 4%
Calories 88kcal 27kcal 3%
Polyunsaturated fat 0.342g 0.038g 2%
Potassium 332mg 384mg 2%
Iron 1.55mg 1.64mg 1%
Fats 0.73g 0.42g 0%
Net carbs 10.13g 1.47g N/A
Magnesium 33mg 32mg 0%
Sugar 9.21g 1.32g N/A
Sodium 25mg 20mg 0%
Selenium 0.8µg 0.9µg 0%
Vitamin B5 0.225mg 0.21mg 0%
Choline 0.5mg 0%
Saturated fat 0.118g 0.01g 0%
Monounsaturated fat 0.104g 0.092g 0%

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
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 +176.9%
Contains more FatsFats +73.8%
Contains more CarbsCarbs +277.5%
Contains more WaterWater +24.9%
Contains more OtherOther +20.5%

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% 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 +13%
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -91.5%

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