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  6. Green beans vs. Mustard Greens Raw

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

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Summary of differences between green beans and mustard Greens Raw

  • Green beans have more folate, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, vitamin B6, calcium, and potassium.
  • Mustard Greens Raw cover your daily need for vitamin K, 175% more than green beans.
  • Green beans contain 3 times more folate than mustard Greens Raw. While green beans contain 33µg of folate, mustard Greens Raw contain only 12µg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Mustard greens, raw.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 -95%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +161.4%
Contains more PotassiumPotassium +163%
Contains more IronIron +152.3%
Contains more CopperCopper +189.5%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +350%
~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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +3280%
Contains more Vitamin CVitamin C +621.6%
Contains more Vitamin AVitamin A +371.9%
Contains more Vitamin EVitamin E +337%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B5Vitamin B5 +183.8%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +437.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Mustard Greens Raw DV% diff.
Vitamin K 47.9µg 257.5µg 175%
Vitamin C 9.7mg 70mg 67%
Vitamin A 32µg 151µg 13%
Manganese 0.285mg 12%
Copper 0.057mg 0.165mg 12%
Iron 0.65mg 1.64mg 12%
Vitamin B6 0.056mg 0.18mg 10%
Vitamin E 0.46mg 2.01mg 10%
Calcium 44mg 115mg 7%
Potassium 146mg 384mg 7%
Folate 33µg 12µg 5%
Phosphorus 29mg 58mg 4%
Magnesium 18mg 32mg 3%
Vitamin B5 0.074mg 0.21mg 3%
Choline 16.9mg 0.5mg 3%
Protein 1.89g 2.86g 2%
Selenium 0.2µg 0.9µg 1%
Vitamin B2 0.097mg 0.11mg 1%
Vitamin B1 0.074mg 0.08mg 1%
Sodium 1mg 20mg 1%
Carbs 7.88g 4.67g 1%
Polyunsaturated fat 0.145g 0.038g 1%
Vitamin B3 0.614mg 0.8mg 1%
Calories 35kcal 27kcal 0%
Fats 0.28g 0.42g 0%
Net carbs 4.68g 1.47g N/A
Sugar 3.63g 1.32g N/A
Fiber 3.2g 3.2g 0%
Zinc 0.25mg 0.25mg 0%
Saturated fat 0.064g 0.01g 0%
Monounsaturated fat 0.011g 0.092g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +68.7%
Contains more ProteinProtein +51.3%
Contains more FatsFats +50%
Contains more OtherOther +84.9%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +281.6%
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +736.4%

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.