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  6. Mustard Greens Raw vs. Bean raw

Mustard Greens Raw vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between mustard Greens Raw and bean raw

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, bean raw is richer in folate, copper, vitamin B1, phosphorus, fiber, selenium, and iron.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% more.

The food varieties used in the comparison are Mustard greens, raw and Beans, pinto, mature seeds, raw.

Infographic

Mustard Greens Raw vs 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +262.8%
Contains more IronIron +209.1%
Contains more CopperCopper +441.2%
Contains more ZincZinc +812%
Contains more PhosphorusPhosphorus +608.6%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +3000%
~equal in Calcium ~113mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +1011.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +857.1%
Contains more Vitamin KVitamin K +4498.2%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B5Vitamin B5 +273.8%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more FolateFolate +4275%
Contains more CholineCholine +13140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Bean raw DV% diff.
Vitamin K 257.5µg 5.6µg 210%
Folate 12µg 525µg 128%
Copper 0.165mg 0.893mg 81%
Vitamin C 70mg 6.3mg 71%
Vitamin B1 0.08mg 0.713mg 53%
Manganese 1.148mg 50%
Phosphorus 58mg 411mg 50%
Fiber 3.2g 15.5g 49%
Selenium 0.9µg 27.9µg 49%
Iron 1.64mg 5.07mg 43%
Protein 2.86g 21.42g 37%
Magnesium 32mg 176mg 34%
Potassium 384mg 1393mg 30%
Vitamin B6 0.18mg 0.474mg 23%
Carbs 4.67g 62.55g 19%
Zinc 0.25mg 2.28mg 18%
Vitamin A 151µg 0µg 17%
Calories 27kcal 347kcal 16%
Starch 34.17g 14%
Vitamin E 2.01mg 0.21mg 12%
Vitamin B5 0.21mg 0.785mg 12%
Choline 0.5mg 66.2mg 12%
Vitamin B2 0.11mg 0.212mg 8%
Polyunsaturated fat 0.038g 0.407g 2%
Vitamin B3 0.8mg 1.174mg 2%
Fats 0.42g 1.23g 1%
Saturated fat 0.01g 0.235g 1%
Net carbs 1.47g 47.05g N/A
Calcium 115mg 113mg 0%
Sugar 1.32g 2.11g N/A
Sodium 20mg 12mg 0%
Monounsaturated fat 0.092g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +700.5%
Contains more ProteinProtein +649%
Contains more FatsFats +192.9%
Contains more CarbsCarbs +1239.4%
Contains more OtherOther +157%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +148.9%
Contains more Poly. FatPolyunsaturated fat +971.1%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.