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  6. Mustard Greens Raw vs. Adzuki bean

Mustard Greens Raw vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and adzuki bean

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, adzuki bean is richer in folate, copper, phosphorus, zinc, iron, fiber, vitamin B1, and potassium.
  • Adzuki bean's daily need coverage for folate is 153% higher.

The food types used in this comparison are Mustard greens, raw and Beans, adzuki, mature seeds, raw.

Infographic

Mustard Greens Raw vs Adzuki 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 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +74.2%
Contains more MagnesiumMagnesium +296.9%
Contains more PotassiumPotassium +226.6%
Contains more IronIron +203.7%
Contains more CopperCopper +563%
Contains more ZincZinc +1916%
Contains more PhosphorusPhosphorus +556.9%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +244.4%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +468.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +228.8%
Contains more Vitamin B5Vitamin B5 +600.5%
Contains more Vitamin B6Vitamin B6 +95%
Contains more FolateFolate +5083.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Adzuki bean DV% diff.
Vitamin K 257.5µg 215%
Folate 12µg 622µg 153%
Copper 0.165mg 1.094mg 103%
Vitamin C 70mg 0mg 78%
Manganese 1.73mg 75%
Phosphorus 58mg 381mg 46%
Zinc 0.25mg 5.04mg 44%
Iron 1.64mg 4.98mg 42%
Fiber 3.2g 12.7g 38%
Protein 2.86g 19.87g 34%
Vitamin B1 0.08mg 0.455mg 31%
Potassium 384mg 1254mg 26%
Vitamin B5 0.21mg 1.471mg 25%
Magnesium 32mg 127mg 23%
Carbs 4.67g 62.9g 19%
Vitamin A 151µg 1µg 17%
Calories 27kcal 329kcal 15%
Vitamin E 2.01mg 13%
Vitamin B6 0.18mg 0.351mg 13%
Vitamin B3 0.8mg 2.63mg 11%
Vitamin B2 0.11mg 0.22mg 8%
Calcium 115mg 66mg 5%
Selenium 0.9µg 3.1µg 4%
Sodium 20mg 5mg 1%
Polyunsaturated fat 0.038g 0.113g 1%
Saturated fat 0.01g 0.191g 1%
Fats 0.42g 0.53g 0%
Net carbs 1.47g 50.2g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.05g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +574.9%
Contains more ProteinProtein +594.8%
Contains more FatsFats +26.2%
Contains more CarbsCarbs +1246.9%
Contains more OtherOther +141.5%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +84%
Contains more Poly. FatPolyunsaturated fat +197.4%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.