Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Broad bean raw

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

Compare

Summary of differences between mustard Greens Raw and broad bean raw

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and calcium, while broad bean raw has more folate, copper, fiber, vitamin B2, phosphorus, and vitamin B3.
  • Mustard Greens Raw cover your daily need for vitamin K, 180% more than broad bean raw.
  • Mustard Greens Raw contain 19 times more vitamin C than broad bean raw. While mustard Greens Raw contain 70mg of vitamin C, broad bean raw contains only 3.7mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Mustard greens, raw and Beans, fava, in pod, raw.

Infographic

Mustard Greens Raw vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +15.7%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +12.5%
Contains more CopperCopper +143.6%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +122.4%
~equal in Magnesium ~33mg
~equal in Iron ~1.55mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +1791.9%
Contains more Vitamin AVitamin A +788.2%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin KVitamin K +529.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more FolateFolate +1133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Broad bean raw DV% diff.
Vitamin K 257.5µg 40.9µg 181%
Vitamin C 70mg 3.7mg 74%
Folate 12µg 148µg 34%
Manganese 0.661mg 29%
Copper 0.165mg 0.402mg 26%
Fiber 3.2g 7.5g 17%
Vitamin A 151µg 17µg 15%
Vitamin B2 0.11mg 0.29mg 14%
Protein 2.86g 7.92g 10%
Phosphorus 58mg 129mg 10%
Vitamin B3 0.8mg 2.249mg 9%
Calcium 115mg 37mg 8%
Zinc 0.25mg 1mg 7%
Vitamin E 2.01mg 1.16mg 6%
Vitamin B6 0.18mg 0.104mg 6%
Vitamin B1 0.08mg 0.133mg 4%
Carbs 4.67g 17.63g 4%
Calories 27kcal 88kcal 3%
Polyunsaturated fat 0.038g 0.342g 2%
Potassium 384mg 332mg 2%
Iron 1.64mg 1.55mg 1%
Fats 0.42g 0.73g 0%
Net carbs 1.47g 10.13g N/A
Magnesium 32mg 33mg 0%
Sugar 1.32g 9.21g N/A
Sodium 20mg 25mg 0%
Selenium 0.9µg 0.8µg 0%
Vitamin B5 0.21mg 0.225mg 0%
Choline 0.5mg 0%
Saturated fat 0.01g 0.118g 0%
Monounsaturated fat 0.092g 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +24.9%
Contains more OtherOther +20.5%
Contains more ProteinProtein +176.9%
Contains more FatsFats +73.8%
Contains more CarbsCarbs +277.5%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +13%
Contains more Poly. FatPolyunsaturated fat +800%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.