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  6. Navy bean raw vs. Mustard Greens Raw

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

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What are the main differences between navy bean raw and mustard Greens Raw?

  • Navy bean raw is richer in folate, vitamin B1, copper, magnesium, vitamin B5, vitamin B2, and phosphorus, yet mustard Greens Raw are richer in vitamin A, vitamin C, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin A is 60% higher.
  • Navy bean raw has 11 times more folate than mustard Greens Raw. Navy bean raw has 132µg of folate, while mustard Greens Raw have 12µg.

We used Beans, navy, mature seeds, sprouted, raw and Mustard greens, raw types in this comparison.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +215.6%
Contains more IronIron +17.7%
Contains more CopperCopper +115.8%
Contains more ZincZinc +256%
Contains more PhosphorusPhosphorus +72.4%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +25.1%
Contains more SeleniumSelenium +50%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +387.5%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +272.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 18.8mg 70mg 57%
Folate 132µg 12µg 30%
Vitamin B1 0.39mg 0.08mg 26%
Copper 0.356mg 0.165mg 21%
Manganese 0.408mg 18%
Vitamin A 0µg 151µg 17%
Magnesium 101mg 32mg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Vitamin B5 0.825mg 0.21mg 12%
Calcium 15mg 115mg 10%
Vitamin B2 0.215mg 0.11mg 8%
Protein 6.15g 2.86g 7%
Zinc 0.89mg 0.25mg 6%
Phosphorus 100mg 58mg 6%
Iron 1.93mg 1.64mg 4%
Vitamin B3 1.22mg 0.8mg 3%
Carbs 13.05g 4.67g 3%
Polyunsaturated fat 0.407g 0.038g 2%
Calories 67kcal 27kcal 2%
Potassium 307mg 384mg 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B6 0.191mg 0.18mg 1%
Fats 0.7g 0.42g 0%
Net carbs 13.05g 1.47g N/A
Sugar 1.32g N/A
Sodium 13mg 20mg 0%
Choline 0.5mg 0%
Saturated fat 0.085g 0.01g 0%
Monounsaturated fat 0.052g 0.092g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +115%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +179.4%
Contains more WaterWater +14.6%
Contains more OtherOther +42.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 Poly. FatPolyunsaturated fat +971.1%
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +76.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.