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  6. Mustard vs. Broad bean raw

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

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How are mustard and broad bean raw different?

  • Mustard is higher in selenium; however, broad bean raw is richer in copper, folate, vitamin K, vitamin B2, fiber, vitamin B3, manganese, and vitamin E.
  • Daily need coverage for selenium for mustard is 59% higher.
  • Mustard contains 44 times more sodium than broad bean raw. While mustard contains 1104mg of sodium, broad bean raw contains only 25mg.
  • Mustard has a lower glycemic index (32) than broad bean raw (79).

Mustard, prepared, yellow and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Mustard vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +70.3%
Contains more SeleniumSelenium +4087.5%
Contains more PotassiumPotassium +118.4%
Contains more CopperCopper +443.2%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +56.6%
~equal in Iron ~1.55mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1133.3%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more Vitamin KVitamin K +2821.4%
Contains more FolateFolate +2014.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Broad bean raw DV% diff.
Selenium 33.5µg 0.8µg 59%
Sodium 1104mg 25mg 47%
Copper 0.074mg 0.402mg 36%
Folate 7µg 148µg 35%
Vitamin K 1.4µg 40.9µg 33%
Vitamin B2 0.07mg 0.29mg 17%
Fiber 4g 7.5g 14%
Vitamin B3 0.565mg 2.249mg 11%
Manganese 0.422mg 0.661mg 10%
Protein 3.74g 7.92g 8%
Potassium 152mg 332mg 5%
Monounsaturated fat 2.182g 0.104g 5%
Vitamin E 0.36mg 1.16mg 5%
Choline 22.4mg 4%
Magnesium 48mg 33mg 4%
Carbs 5.83g 17.63g 4%
Vitamin C 0.3mg 3.7mg 4%
Vitamin B1 0.177mg 0.133mg 4%
Fats 3.34g 0.73g 4%
Calcium 63mg 37mg 3%
Vitamin B6 0.07mg 0.104mg 3%
Zinc 0.64mg 1mg 3%
Phosphorus 108mg 129mg 3%
Polyunsaturated fat 0.774g 0.342g 3%
Calories 60kcal 88kcal 1%
Vitamin B5 0.254mg 0.225mg 1%
Vitamin A 5µg 17µg 1%
Iron 1.61mg 1.55mg 1%
Net carbs 1.83g 10.13g N/A
Sugar 0.92g 9.21g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.118g 0%
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +357.5%
Contains more WaterWater +15.3%
Contains more OtherOther +200.9%
Contains more ProteinProtein +111.8%
Contains more CarbsCarbs +202.4%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +1998.1%
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains less Sat. FatSaturated fat -44.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.