Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard vs. Bean raw — In-Depth Nutrition Comparison

Compare

How are mustard and bean raw different?

  • Bean raw is higher than mustard in folate, copper, fiber, vitamin B1, phosphorus, iron, potassium, manganese, and vitamin B6.
  • Bean raw covers your daily need for folate, 130% more than mustard.
  • Mustard contains 92 times more sodium than bean raw. Mustard contains 1104mg of sodium, while bean raw contains 12mg.

Mustard, prepared, yellow and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Mustard vs Bean 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more SeleniumSelenium +20.1%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +79.4%
Contains more PotassiumPotassium +816.4%
Contains more IronIron +214.9%
Contains more CopperCopper +1106.8%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +280.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +172%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin B1Vitamin B1 +302.8%
Contains more Vitamin B2Vitamin B2 +202.9%
Contains more Vitamin B3Vitamin B3 +107.8%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +577.1%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +7400%
Contains more CholineCholine +195.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +171.5%
Contains more WaterWater +638.9%
Contains more ProteinProtein +472.7%
Contains more CarbsCarbs +972.9%
~equal in Other ~3.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +852.8%
Contains more Poly. FatPolyunsaturated fat +90.2%
~equal in Saturated fat ~0.235g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +261.5%
Contains more FructoseFructose +∞%
Contains more StarchStarch +5239.1%
Contains more SucroseSucrose +842.9%
~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.
Mustard Bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Bean raw DV% diff.
Folate 7µg 525µg 130%
Copper 0.074mg 0.893mg 91%
Sodium 1104mg 12mg 47%
Fiber 4g 15.5g 46%
Vitamin B1 0.177mg 0.713mg 45%
Phosphorus 108mg 411mg 43%
Iron 1.61mg 5.07mg 43%
Potassium 152mg 1393mg 37%
Protein 3.74g 21.42g 35%
Manganese 0.422mg 1.148mg 32%
Vitamin B6 0.07mg 0.474mg 31%
Magnesium 48mg 176mg 30%
Carbs 5.83g 62.55g 19%
Zinc 0.64mg 2.28mg 15%
Starch 0.64g 34.17g 14%
Calories 60kcal 347kcal 14%
Vitamin B5 0.254mg 0.785mg 11%
Vitamin B2 0.07mg 0.212mg 11%
Selenium 33.5µg 27.9µg 10%
Choline 22.4mg 66.2mg 8%
Vitamin C 0.3mg 6.3mg 7%
Calcium 63mg 113mg 5%
Monounsaturated fat 2.182g 0.229g 5%
Vitamin K 1.4µg 5.6µg 4%
Vitamin B3 0.565mg 1.174mg 4%
Fats 3.34g 1.23g 3%
Polyunsaturated fat 0.774g 0.407g 2%
Vitamin E 0.36mg 0.21mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 1.83g 47.05g N/A
Sugar 0.92g 2.11g N/A
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.235g 0%
Tryptophan 0.009mg 0.237mg 0%
Threonine 0.167mg 0.81mg 0%
Isoleucine 0.146mg 0.871mg 0%
Leucine 0.292mg 1.558mg 0%
Lysine 0.264mg 1.356mg 0%
Methionine 0.076mg 0.259mg 0%
Phenylalanine 0.161mg 1.095mg 0%
Valine 0.189mg 0.998mg 0%
Histidine 0.119mg 0.556mg 0%
Fructose 0.23g 0g 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
Mustard Bean raw
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
10%
Mustard
67%
Bean raw
Minerals Daily Need Coverage Score
60%
Mustard
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.19g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1092mg)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.