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

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The main differences between Green bean and Mustard Greens

  • Green bean has more Folate, however, Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 454% higher.
  • Mustard Greens has 42 times less Choline than Green bean. Green bean has 16.9mg of Choline, while Mustard Greens has 0.4mg.
  • Mustard Greens is lower in Sugar.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Green 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.
Contains more Magnesium +38.5%
Contains less Sodium -88.9%
Contains more Zinc +13.6%
Contains more Calcium +168.2%
Contains more Iron +33.8%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Copper +156.1%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +38.5%
Contains less Sodium -88.9%
Contains more Zinc +13.6%
Contains more Calcium +168.2%
Contains more Iron +33.8%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Copper +156.1%
Contains more Selenium +200%

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.
:
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +54%
Contains more Vitamin B3 +41.8%
Contains more Folate +266.7%
Contains more Choline +4125%
Contains more Vitamin A +1854.2%
Contains more Vitamin E +287%
Contains more Vitamin C +160.8%
Contains more Vitamin B5 +62.2%
Contains more Vitamin B6 +75%
Contains more Vitamin K +1137.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 10% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1% 1482%
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +54%
Contains more Vitamin B3 +41.8%
Contains more Folate +266.7%
Contains more Choline +4125%
Contains more Vitamin A +1854.2%
Contains more Vitamin E +287%
Contains more Vitamin C +160.8%
Contains more Vitamin B5 +62.2%
Contains more Vitamin B6 +75%
Contains more Vitamin K +1137.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +74.7%
Contains more Protein +35.4%
Contains more Fats +67.9%
Equal in Water - 91.78
Equal in Other - 0.68
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
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 Carbs +74.7%
Contains more Protein +35.4%
Contains more Fats +67.9%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +215.2%
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +900%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +215.2%
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +900%

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 Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Mustard Greens Opinion
Net carbs 4.68g 2.51g Green bean
Protein 1.89g 2.56g Mustard Greens
Fats 0.28g 0.47g Mustard Greens
Carbs 7.88g 4.51g Green bean
Calories 35kcal 26kcal Green bean
Sugar 3.63g 1.41g Mustard Greens
Fiber 3.2g 2g Green bean
Calcium 44mg 118mg Mustard Greens
Iron 0.65mg 0.87mg Mustard Greens
Magnesium 18mg 13mg Green bean
Phosphorus 29mg 42mg Mustard Greens
Potassium 146mg 162mg Mustard Greens
Sodium 1mg 9mg Green bean
Zinc 0.25mg 0.22mg Green bean
Copper 0.057mg 0.146mg Mustard Greens
Manganese 0.285mg Green bean
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 633IU 12370IU Mustard Greens
Vitamin A RAE 32µg 618µg Mustard Greens
Vitamin E 0.46mg 1.78mg Mustard Greens
Vitamin C 9.7mg 25.3mg Mustard Greens
Vitamin B1 0.074mg 0.041mg Green bean
Vitamin B2 0.097mg 0.063mg Green bean
Vitamin B3 0.614mg 0.433mg Green bean
Vitamin B5 0.074mg 0.12mg Mustard Greens
Vitamin B6 0.056mg 0.098mg Mustard Greens
Folate 33µg 9µg Green bean
Choline 16.9mg 0.4mg Green bean
Vitamin K 47.9µg 592.7µg Mustard Greens
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.012g Mustard Greens
Monounsaturated Fat 0.011g 0.11g Mustard Greens
Polyunsaturated fat 0.145g 0.046g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
23%
Green bean
186%
Mustard Greens
Minerals Daily Need Coverage Score
14%
Green bean
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 12)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.