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. Navy bean raw

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

Compare

What are the main differences between mustard Greens Raw and navy bean raw?

  • Mustard Greens Raw are richer in vitamin A, vitamin C, and calcium, yet navy bean raw is richer in folate, vitamin B1, copper, magnesium, vitamin B5, vitamin B2, and phosphorus.
  • Mustard Greens Raw' daily need coverage for vitamin A is 60% higher.
  • Mustard Greens Raw have 8 times more calcium than navy bean raw. Mustard Greens Raw have 115mg of calcium, while navy bean raw has 15mg.

We used Mustard greens, raw and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Mustard Greens Raw vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +25.1%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +215.6%
Contains more IronIron +17.7%
Contains more CopperCopper +115.8%
Contains more ZincZinc +256%
Contains more PhosphorusPhosphorus +72.4%
Contains less SodiumSodium -35%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +272.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Navy bean raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 18.8mg 57%
Folate 12µg 132µg 30%
Vitamin B1 0.08mg 0.39mg 26%
Copper 0.165mg 0.356mg 21%
Manganese 0.408mg 18%
Vitamin A 151µg 0µg 17%
Magnesium 32mg 101mg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Vitamin B5 0.21mg 0.825mg 12%
Calcium 115mg 15mg 10%
Vitamin B2 0.11mg 0.215mg 8%
Protein 2.86g 6.15g 7%
Zinc 0.25mg 0.89mg 6%
Phosphorus 58mg 100mg 6%
Iron 1.64mg 1.93mg 4%
Vitamin B3 0.8mg 1.22mg 3%
Carbs 4.67g 13.05g 3%
Polyunsaturated fat 0.038g 0.407g 2%
Calories 27kcal 67kcal 2%
Potassium 384mg 307mg 2%
Selenium 0.9µg 0.6µg 1%
Vitamin B6 0.18mg 0.191mg 1%
Fats 0.42g 0.7g 0%
Net carbs 1.47g 13.05g N/A
Sugar 1.32g N/A
Sodium 20mg 13mg 0%
Choline 0.5mg 0%
Saturated fat 0.01g 0.085g 0%
Monounsaturated fat 0.092g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +14.6%
Contains more OtherOther +42.1%
Contains more ProteinProtein +115%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +179.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +76.9%
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.