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  6. Mustard vs. Cranberry bean raw

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

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A recap on differences between mustard and cranberry bean raw

  • Mustard is higher in selenium, yet cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, and zinc.
  • Cranberry bean raw covers your daily folate needs 149% more than mustard.
  • Mustard contains 184 times more sodium than cranberry bean raw. While mustard contains 1104mg of sodium, cranberry bean raw contains only 6mg.

Food varieties used in this article are Mustard, prepared, yellow and Beans, cranberry (roman), mature seeds, raw.

Infographic

Mustard vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +163.8%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +101.6%
Contains more PotassiumPotassium +776.3%
Contains more IronIron +210.6%
Contains more CopperCopper +973%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +244.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +118%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +322%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +157.5%
Contains more Vitamin B5Vitamin B5 +194.5%
Contains more Vitamin B6Vitamin B6 +341.4%
Contains more FolateFolate +8528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Cranberry bean raw DV% diff.
Folate 7µg 604µg 149%
Fiber 4g 24.7g 83%
Copper 0.074mg 0.794mg 80%
Sodium 1104mg 6mg 48%
Vitamin B1 0.177mg 0.747mg 48%
Iron 1.61mg 5mg 42%
Protein 3.74g 23.03g 39%
Phosphorus 108mg 372mg 38%
Selenium 33.5µg 12.7µg 38%
Potassium 152mg 1332mg 35%
Zinc 0.64mg 3.63mg 27%
Magnesium 48mg 156mg 26%
Manganese 0.422mg 0.92mg 22%
Carbs 5.83g 60.05g 18%
Vitamin B6 0.07mg 0.309mg 18%
Calories 60kcal 335kcal 14%
Vitamin B2 0.07mg 0.213mg 11%
Vitamin B5 0.254mg 0.748mg 10%
Vitamin B3 0.565mg 1.455mg 6%
Calcium 63mg 127mg 6%
Monounsaturated fat 2.182g 0.106g 5%
Choline 22.4mg 4%
Fats 3.34g 1.23g 3%
Vitamin E 0.36mg 2%
Polyunsaturated fat 0.774g 0.527g 2%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 35.35g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.316g 0%
Tryptophan 0.009mg 0.273mg 0%
Threonine 0.167mg 0.969mg 0%
Isoleucine 0.146mg 1.017mg 0%
Leucine 0.292mg 1.838mg 0%
Lysine 0.264mg 1.58mg 0%
Methionine 0.076mg 0.346mg 0%
Phenylalanine 0.161mg 1.245mg 0%
Valine 0.189mg 1.205mg 0%
Histidine 0.119mg 0.641mg 0%
Fructose 0.23g 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

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +171.5%
Contains more WaterWater +575.7%
Contains more ProteinProtein +515.8%
Contains more CarbsCarbs +930%
~equal in Other ~3.3g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -32.3%
Contains more Mono. FatMonounsaturated fat +1958.5%
Contains more Poly. FatPolyunsaturated fat +46.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.