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  6. Mustard Greens Raw vs. Black turtle bean

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

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What are the main differences between mustard Greens Raw and black turtle bean?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, yet black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% higher.
  • Black turtle bean has a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Mustard Greens Raw vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +290.6%
Contains more IronIron +430.5%
Contains more CopperCopper +506.1%
Contains more ZincZinc +780%
Contains more PhosphorusPhosphorus +658.6%
Contains less SodiumSodium -55%
Contains more SeleniumSelenium +255.6%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +857.1%
Contains more Vitamin KVitamin K +4498.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +144.4%
Contains more Vitamin B5Vitamin B5 +328.1%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more FolateFolate +3600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Black turtle bean DV% diff.
Vitamin K 257.5µg 5.6µg 210%
Folate 12µg 444µg 108%
Copper 0.165mg 1mg 93%
Iron 1.64mg 8.7mg 88%
Vitamin C 70mg 0mg 78%
Vitamin B1 0.08mg 0.9mg 68%
Phosphorus 58mg 440mg 55%
Fiber 3.2g 15.5g 49%
Manganese 1mg 43%
Protein 2.86g 21.25g 37%
Potassium 384mg 1500mg 33%
Magnesium 32mg 160mg 30%
Carbs 4.67g 63.25g 20%
Zinc 0.25mg 2.2mg 18%
Vitamin A 151µg 0µg 17%
Calories 27kcal 339kcal 16%
Vitamin B5 0.21mg 0.899mg 14%
Vitamin E 2.01mg 0.21mg 12%
Vitamin B6 0.18mg 0.286mg 8%
Vitamin B3 0.8mg 1.955mg 7%
Vitamin B2 0.11mg 0.193mg 6%
Calcium 115mg 160mg 5%
Selenium 0.9µg 3.2µg 4%
Polyunsaturated fat 0.038g 0.387g 2%
Saturated fat 0.01g 0.232g 1%
Fats 0.42g 0.9g 1%
Net carbs 1.47g 47.75g N/A
Sugar 1.32g 2.12g N/A
Sodium 20mg 9mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +724.5%
Contains more ProteinProtein +643%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +1254.4%
Contains more OtherOther +166.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +17.9%
Contains more Poly. FatPolyunsaturated fat +918.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.