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  6. Mustard vs. Winged bean

Mustard vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between mustard and winged bean

  • Mustard is higher in selenium, phosphorus, and magnesium, yet winged bean is higher in copper, vitamin B1, potassium, zinc, vitamin B3, and vitamin B2.
  • Winged bean covers your daily copper needs 146% more than mustard.
  • Mustard contains 48 times more selenium than winged bean. While mustard contains 33.5µg of selenium, winged bean contains only 0.7µg.
  • The amount of sodium in winged bean is lower.

Food varieties used in this article are Mustard, prepared, yellow and Winged bean tuber, raw.

Infographic

Mustard vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +110%
Contains more PhosphorusPhosphorus +140%
Contains more SeleniumSelenium +4685.7%
Contains more PotassiumPotassium +285.5%
Contains more IronIron +24.2%
Contains more CopperCopper +1773%
Contains more ZincZinc +117.2%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +26.1%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +190.3%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Winged bean DV% diff.
Copper 0.074mg 1.386mg 146%
Selenium 33.5µg 0.7µg 60%
Sodium 1104mg 35mg 46%
Vitamin B1 0.177mg 0.379mg 17%
Fiber 4g 16%
Protein 3.74g 11.6g 16%
Potassium 152mg 586mg 13%
Phosphorus 108mg 45mg 9%
Zinc 0.64mg 1.39mg 7%
Vitamin B3 0.565mg 1.64mg 7%
Carbs 5.83g 28.1g 7%
Vitamin B2 0.07mg 0.149mg 6%
Magnesium 48mg 24mg 6%
Manganese 0.422mg 0.532mg 5%
Monounsaturated fat 2.182g 0.234g 5%
Iron 1.61mg 2mg 5%
Choline 22.4mg 4%
Polyunsaturated fat 0.774g 0.174g 4%
Calories 60kcal 148kcal 4%
Fats 3.34g 0.9g 4%
Calcium 63mg 30mg 3%
Vitamin B5 0.254mg 0.116mg 3%
Folate 7µg 19µg 3%
Vitamin E 0.36mg 2%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 28.1g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin B6 0.07mg 0.075mg 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.222g 0%
Tryptophan 0.009mg 0.252mg 0%
Threonine 0.167mg 0.451mg 0%
Isoleucine 0.146mg 0.425mg 0%
Leucine 0.292mg 0.64mg 0%
Lysine 0.264mg 0.592mg 0%
Methionine 0.076mg 0.143mg 0%
Phenylalanine 0.161mg 0.451mg 0%
Valine 0.189mg 0.599mg 0%
Histidine 0.119mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +271.1%
Contains more WaterWater +45.9%
Contains more OtherOther +68.5%
Contains more ProteinProtein +210.2%
Contains more CarbsCarbs +382%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +832.5%
Contains more Poly. FatPolyunsaturated fat +344.8%
~equal in Saturated fat ~0.222g

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.