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Mustard vs. Green beans — In-Depth Nutrition Comparison

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How are mustard and green beans different?

  • Mustard is higher in selenium, iron, phosphorus, vitamin B1, and magnesium; however, green beans are richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for selenium for mustard is 61% higher.
  • Mustard contains 1104 times more sodium than green beans. While mustard contains 1104mg of sodium, green beans contain only 1mg.
  • Green beans have a lower glycemic index (20) than mustard (32).

Mustard, prepared, yellow and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Mustard vs Green beans infographic
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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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +43.2%
Contains more IronIron +147.7%
Contains more CopperCopper +29.8%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +272.4%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +16650%
Contains less SodiumSodium -99.9%
~equal in Potassium ~146mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +139.2%
Contains more Vitamin B5Vitamin B5 +243.2%
Contains more Vitamin B6Vitamin B6 +25%
Contains more CholineCholine +32.5%
Contains more Vitamin CVitamin C +3133.3%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin KVitamin K +3321.4%
Contains more FolateFolate +371.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Green beans DV% diff.
Selenium 33.5µg 0.2µg 61%
Sodium 1104mg 1mg 48%
Vitamin K 1.4µg 47.9µg 39%
Iron 1.61mg 0.65mg 12%
Phosphorus 108mg 29mg 11%
Vitamin C 0.3mg 9.7mg 10%
Vitamin B1 0.177mg 0.074mg 9%
Magnesium 48mg 18mg 7%
Folate 7µg 33µg 7%
Manganese 0.422mg 0.285mg 6%
Fats 3.34g 0.28g 5%
Monounsaturated fat 2.182g 0.011g 5%
Polyunsaturated fat 0.774g 0.145g 4%
Protein 3.74g 1.89g 4%
Zinc 0.64mg 0.25mg 4%
Vitamin B5 0.254mg 0.074mg 4%
Fiber 4g 3.2g 3%
Vitamin A 5µg 32µg 3%
Copper 0.074mg 0.057mg 2%
Calcium 63mg 44mg 2%
Vitamin B2 0.07mg 0.097mg 2%
Vitamin B6 0.07mg 0.056mg 1%
Choline 22.4mg 16.9mg 1%
Calories 60kcal 35kcal 1%
Vitamin E 0.36mg 0.46mg 1%
Carbs 5.83g 7.88g 1%
Saturated fat 0.214g 0.064g 1%
Net carbs 1.83g 4.68g N/A
Potassium 152mg 146mg 0%
Sugar 0.92g 3.63g N/A
Starch 0.64g 0%
Vitamin B3 0.565mg 0.614mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.02mg 0%
Threonine 0.167mg 0.082mg 0%
Isoleucine 0.146mg 0.069mg 0%
Leucine 0.292mg 0.116mg 0%
Lysine 0.264mg 0.091mg 0%
Methionine 0.076mg 0.023mg 0%
Phenylalanine 0.161mg 0.069mg 0%
Valine 0.189mg 0.093mg 0%
Histidine 0.119mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +97.9%
Contains more FatsFats +1092.9%
Contains more OtherOther +361.6%
Contains more CarbsCarbs +35.2%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +19736.4%
Contains more Poly. FatPolyunsaturated fat +433.8%
Contains less Sat. FatSaturated fat -70.1%

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