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

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How are green bean raw and mustard different?

  • Green bean raw is richer in vitamin K, vitamin C, vitamin A, and folate, while mustard is higher in selenium, phosphorus, manganese, vitamin B1, and iron.
  • Mustard covers your daily need for selenium, 60% more than green bean raw.
  • Green bean raw contains 41 times more vitamin C than mustard. Green bean raw contains 12.2mg of vitamin C, while mustard contains 0.3mg.
  • Green bean raw is lower in sodium.
  • Mustard has a higher glycemic index (32) than green bean raw (20).

Beans, snap, green, raw and Mustard, prepared, yellow types were used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +38.8%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +70.3%
Contains more IronIron +56.3%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +95.4%
Contains more SeleniumSelenium +5483.3%
~equal in Copper ~0.074mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +3966.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +2971.4%
Contains more FolateFolate +371.4%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 CarbsCarbs +19.6%
Contains more ProteinProtein +104.4%
Contains more FatsFats +1418.2%
Contains more OtherOther +410.6%
~equal in Water ~83.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -76.6%
Contains more Mono. FatMonounsaturated fat +21720%
Contains more Poly. FatPolyunsaturated fat +585%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +37.5%
Contains more SucroseSucrose +71.4%
Contains more GlucoseGlucose +221.3%
Contains more FructoseFructose +504.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Mustard DV% diff.
Selenium 0.6µg 33.5µg 60%
Sodium 6mg 1104mg 48%
Vitamin K 43µg 1.4µg 35%
Vitamin C 12.2mg 0.3mg 13%
Phosphorus 38mg 108mg 10%
Manganese 0.216mg 0.422mg 9%
Vitamin B1 0.082mg 0.177mg 8%
Folate 33µg 7µg 7%
Iron 1.03mg 1.61mg 7%
Fats 0.22g 3.34g 5%
Vitamin B6 0.141mg 0.07mg 5%
Fiber 2.7g 4g 5%
Magnesium 25mg 48mg 5%
Monounsaturated fat 0.01g 2.182g 5%
Protein 1.83g 3.74g 4%
Zinc 0.24mg 0.64mg 4%
Polyunsaturated fat 0.113g 0.774g 4%
Vitamin B2 0.104mg 0.07mg 3%
Calcium 37mg 63mg 3%
Vitamin A 35µg 5µg 3%
Potassium 211mg 152mg 2%
Calories 31kcal 60kcal 1%
Choline 15.3mg 22.4mg 1%
Fructose 1.39g 0.23g 1%
Saturated fat 0.05g 0.214g 1%
Vitamin B3 0.734mg 0.565mg 1%
Vitamin B5 0.225mg 0.254mg 1%
Copper 0.069mg 0.074mg 1%
Net carbs 4.27g 1.83g N/A
Carbs 6.97g 5.83g 0%
Sugar 3.26g 0.92g N/A
Starch 0.88g 0.64g 0%
Vitamin E 0.41mg 0.36mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.019mg 0.009mg 0%
Threonine 0.079mg 0.167mg 0%
Isoleucine 0.066mg 0.146mg 0%
Leucine 0.112mg 0.292mg 0%
Lysine 0.088mg 0.264mg 0%
Methionine 0.022mg 0.076mg 0%
Phenylalanine 0.067mg 0.161mg 0%
Valine 0.09mg 0.189mg 0%
Histidine 0.034mg 0.119mg 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

Which food is preferable for your diet?

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

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
23%
Green bean raw
10%
Mustard
Minerals Daily Need Coverage Score
16%
Green bean raw
60%
Mustard

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 1098mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.164g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.3)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.