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  6. Broad bean vs. Mustard Greens

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

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Significant differences between Broad bean and Mustard Greens

  • Broad bean has more Folate, Iron, Vitamin B1, and Fiber, however, Mustard Greens is richer in Vitamin A RAE, Calcium, Copper, Vitamin C, and Vitamin B6.
  • Mustard Greens covers your daily Vitamin A RAE needs 67% more than Broad bean.
  • Mustard Greens has 6 times less Folate than Broad bean. Broad bean has 58µg of Folate, while Mustard Greens has 9µg.

Specific food types used in this comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Broad bean vs Mustard Greens 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.
Broad bean
Broad bean
7
:
3
Mustard Greens
Mustard Greens
Contains more Iron +72.4%
Contains more Magnesium +138.5%
Contains more Phosphorus +73.8%
Contains more Potassium +19.1%
Contains more Zinc +113.6%
Contains more Selenium +66.7%
Contains more Calcium +555.6%
Contains less Sodium -78%
Contains more Copper +143.3%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +72.4%
Contains more Magnesium +138.5%
Contains more Phosphorus +73.8%
Contains more Potassium +19.1%
Contains more Zinc +113.6%
Contains more Selenium +66.7%
Contains more Calcium +555.6%
Contains less Sodium -78%
Contains more Copper +143.3%

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.
Broad bean
Broad bean
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +212.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +177.1%
Contains more Folate +544.4%
Contains more Vitamin A +4481.5%
Contains more Vitamin C +27.8%
Contains more Vitamin B5 +81.8%
Contains more Vitamin B6 +237.9%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +177.1%
Contains more Folate +544.4%
Contains more Vitamin A +4481.5%
Contains more Vitamin C +27.8%
Contains more Vitamin B5 +81.8%
Contains more Vitamin B6 +237.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +87.5%
Contains more Carbs +123.9%
Contains more Other +32.4%
Equal in Fats - 0.47
Equal in Water - 91.78
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +87.5%
Contains more Carbs +123.9%
Contains more Other +32.4%
Equal in Fats - 0.47
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +558.7%
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +450%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +558.7%
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +450%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean Mustard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean Mustard Greens Opinion
Net carbs 6.5g 2.51g Broad bean
Protein 4.8g 2.56g Broad bean
Fats 0.5g 0.47g Broad bean
Carbs 10.1g 4.51g Broad bean
Calories 62kcal 26kcal Broad bean
Sugar 1.41g Broad bean
Fiber 3.6g 2g Broad bean
Calcium 18mg 118mg Mustard Greens
Iron 1.5mg 0.87mg Broad bean
Magnesium 31mg 13mg Broad bean
Phosphorus 73mg 42mg Broad bean
Potassium 193mg 162mg Broad bean
Sodium 41mg 9mg Mustard Greens
Zinc 0.47mg 0.22mg Broad bean
Copper 0.06mg 0.146mg Mustard Greens
Manganese 0.261mg Broad bean
Selenium 1µg 0.6µg Broad bean
Vitamin A 270IU 12370IU Mustard Greens
Vitamin A RAE 14µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 19.8mg 25.3mg Mustard Greens
Vitamin B1 0.128mg 0.041mg Broad bean
Vitamin B2 0.09mg 0.063mg Broad bean
Vitamin B3 1.2mg 0.433mg Broad bean
Vitamin B5 0.066mg 0.12mg Mustard Greens
Vitamin B6 0.029mg 0.098mg Mustard Greens
Folate 58µg 9µg Broad bean
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.048mg Broad bean
Threonine 0.178mg Broad bean
Isoleucine 0.215mg Broad bean
Leucine 0.37mg Broad bean
Lysine 0.313mg Broad bean
Methionine 0.037mg Broad bean
Phenylalanine 0.195mg Broad bean
Valine 0.235mg Broad bean
Histidine 0.115mg Broad bean
Saturated Fat 0.142g 0.012g Mustard Greens
Monounsaturated Fat 0.02g 0.11g Mustard Greens
Polyunsaturated fat 0.303g 0.046g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Broad bean
201%
Mustard Greens
Minerals Daily Need Coverage Score
21%
Broad bean
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.41g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Broad bean
Broad bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.