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

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

Compare

Important differences between green bean raw and mustard Greens Raw

  • Green bean raw has more folate; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, copper, calcium, iron, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 179% more.
  • Green bean raw contains 31 times more choline than mustard Greens Raw. Green bean raw contains 15.3mg of choline, while mustard Greens Raw contain 0.5mg.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of green bean raw is 20.

The food varieties used in the comparison are Beans, snap, green, raw and Mustard greens, raw.

Infographic

Green 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 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +82%
Contains more IronIron +59.2%
Contains more CopperCopper +139.1%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.25mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more FolateFolate +175%
Contains more CholineCholine +2960%
Contains more Vitamin CVitamin C +473.8%
Contains more Vitamin AVitamin A +331.4%
Contains more Vitamin EVitamin E +390.2%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +498.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Mustard Greens Raw DV% diff.
Vitamin K 43µg 257.5µg 179%
Vitamin C 12.2mg 70mg 64%
Vitamin A 35µg 151µg 13%
Vitamin E 0.41mg 2.01mg 11%
Copper 0.069mg 0.165mg 11%
Manganese 0.216mg 9%
Calcium 37mg 115mg 8%
Iron 1.03mg 1.64mg 8%
Folate 33µg 12µg 5%
Potassium 211mg 384mg 5%
Choline 15.3mg 0.5mg 3%
Phosphorus 38mg 58mg 3%
Vitamin B6 0.141mg 0.18mg 3%
Fructose 1.39g 2%
Fiber 2.7g 3.2g 2%
Protein 1.83g 2.86g 2%
Magnesium 25mg 32mg 2%
Sodium 6mg 20mg 1%
Carbs 6.97g 4.67g 1%
Polyunsaturated fat 0.113g 0.038g 1%
Selenium 0.6µg 0.9µg 1%
Calories 31kcal 27kcal 0%
Fats 0.22g 0.42g 0%
Net carbs 4.27g 1.47g N/A
Sugar 3.26g 1.32g N/A
Zinc 0.24mg 0.25mg 0%
Starch 0.88g 0%
Vitamin B1 0.082mg 0.08mg 0%
Vitamin B2 0.104mg 0.11mg 0%
Vitamin B3 0.734mg 0.8mg 0%
Vitamin B5 0.225mg 0.21mg 0%
Saturated fat 0.05g 0.01g 0%
Monounsaturated fat 0.01g 0.092g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

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
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 CarbsCarbs +49.3%
Contains more ProteinProtein +56.3%
Contains more FatsFats +90.9%
Contains more OtherOther +104.5%
~equal in Water ~90.7g

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% 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 +197.4%
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +820%

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 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.