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

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How are mustard and green bean raw different?

  • Mustard is richer in selenium, phosphorus, manganese, vitamin B1, and iron, while green bean raw is higher in vitamin K, vitamin C, vitamin A, and folate.
  • Mustard covers your daily need for selenium, 60% more than green bean raw.
  • Mustard contains 184 times more sodium than green bean raw. Mustard contains 1104mg of sodium, while green bean raw contains 6mg.
  • Mustard has a higher glycemic index (32) than green bean raw (20).

Mustard, prepared, yellow and Beans, snap, green, raw types were used in this article.

Infographic

Mustard vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +70.3%
Contains more IronIron +56.3%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +95.4%
Contains more SeleniumSelenium +5483.3%
Contains more PotassiumPotassium +38.8%
Contains less SodiumSodium -99.5%
~equal in Copper ~0.069mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more CholineCholine +46.4%
Contains more Vitamin CVitamin C +3966.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +2971.4%
Contains more FolateFolate +371.4%
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +104.4%
Contains more FatsFats +1418.2%
Contains more OtherOther +410.6%
Contains more CarbsCarbs +19.6%
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +21720%
Contains more Poly. FatPolyunsaturated fat +585%
Contains less Sat. FatSaturated fat -76.6%

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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +37.5%
Contains more SucroseSucrose +71.4%
Contains more GlucoseGlucose +221.3%
Contains more FructoseFructose +504.3%
~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 Green bean raw
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Green bean raw DV% diff.
Selenium 33.5µg 0.6µg 60%
Sodium 1104mg 6mg 48%
Vitamin K 1.4µg 43µg 35%
Vitamin C 0.3mg 12.2mg 13%
Phosphorus 108mg 38mg 10%
Manganese 0.422mg 0.216mg 9%
Vitamin B1 0.177mg 0.082mg 8%
Folate 7µg 33µg 7%
Iron 1.61mg 1.03mg 7%
Fats 3.34g 0.22g 5%
Vitamin B6 0.07mg 0.141mg 5%
Fiber 4g 2.7g 5%
Magnesium 48mg 25mg 5%
Monounsaturated fat 2.182g 0.01g 5%
Protein 3.74g 1.83g 4%
Zinc 0.64mg 0.24mg 4%
Polyunsaturated fat 0.774g 0.113g 4%
Vitamin B2 0.07mg 0.104mg 3%
Calcium 63mg 37mg 3%
Vitamin A 5µg 35µg 3%
Potassium 152mg 211mg 2%
Calories 60kcal 31kcal 1%
Choline 22.4mg 15.3mg 1%
Fructose 0.23g 1.39g 1%
Saturated fat 0.214g 0.05g 1%
Vitamin B3 0.565mg 0.734mg 1%
Vitamin B5 0.254mg 0.225mg 1%
Copper 0.074mg 0.069mg 1%
Net carbs 1.83g 4.27g N/A
Carbs 5.83g 6.97g 0%
Sugar 0.92g 3.26g N/A
Starch 0.64g 0.88g 0%
Vitamin E 0.36mg 0.41mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.019mg 0%
Threonine 0.167mg 0.079mg 0%
Isoleucine 0.146mg 0.066mg 0%
Leucine 0.292mg 0.112mg 0%
Lysine 0.264mg 0.088mg 0%
Methionine 0.076mg 0.022mg 0%
Phenylalanine 0.161mg 0.067mg 0%
Valine 0.189mg 0.09mg 0%
Histidine 0.119mg 0.034mg 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 Green 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
23%
Green bean raw
Minerals Daily Need Coverage Score
60%
Mustard
16%
Green bean raw

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 1098mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.164g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.3)
Which food is richer in vitamins?
Green bean raw
Green 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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.