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  6. Mustard Greens Raw vs. Green bean raw

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

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Important differences between mustard Greens Raw and green bean raw

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, copper, calcium, iron, and potassium; however, green bean raw is richer in folate.
  • Mustard Greens Raw' daily need coverage for vitamin K is 179% more.
  • Mustard Greens Raw contain 6 times more vitamin C than green bean raw. Mustard Greens Raw contain 70mg of vitamin C, while green bean raw contains 12.2mg.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of green bean raw is 20.

The food varieties used in the comparison are Mustard greens, raw and Beans, snap, green, raw.

Infographic

Mustard Greens Raw vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +82%
Contains more IronIron +59.2%
Contains more CopperCopper +139.1%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -70%
~equal in Zinc ~0.24mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +473.8%
Contains more Vitamin AVitamin A +331.4%
Contains more Vitamin EVitamin E +390.2%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +498.8%
Contains more FolateFolate +175%
Contains more CholineCholine +2960%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Green bean raw DV% diff.
Vitamin K 257.5µg 43µg 179%
Vitamin C 70mg 12.2mg 64%
Vitamin A 151µg 35µg 13%
Vitamin E 2.01mg 0.41mg 11%
Copper 0.165mg 0.069mg 11%
Manganese 0.216mg 9%
Calcium 115mg 37mg 8%
Iron 1.64mg 1.03mg 8%
Folate 12µg 33µg 5%
Potassium 384mg 211mg 5%
Choline 0.5mg 15.3mg 3%
Phosphorus 58mg 38mg 3%
Vitamin B6 0.18mg 0.141mg 3%
Fructose 1.39g 2%
Fiber 3.2g 2.7g 2%
Protein 2.86g 1.83g 2%
Magnesium 32mg 25mg 2%
Sodium 20mg 6mg 1%
Carbs 4.67g 6.97g 1%
Polyunsaturated fat 0.038g 0.113g 1%
Selenium 0.9µg 0.6µg 1%
Calories 27kcal 31kcal 0%
Fats 0.42g 0.22g 0%
Net carbs 1.47g 4.27g N/A
Sugar 1.32g 3.26g N/A
Zinc 0.25mg 0.24mg 0%
Starch 0.88g 0%
Vitamin B1 0.08mg 0.082mg 0%
Vitamin B2 0.11mg 0.104mg 0%
Vitamin B3 0.8mg 0.734mg 0%
Vitamin B5 0.21mg 0.225mg 0%
Saturated fat 0.01g 0.05g 0%
Monounsaturated fat 0.092g 0.01g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +56.3%
Contains more FatsFats +90.9%
Contains more OtherOther +104.5%
Contains more CarbsCarbs +49.3%
~equal in Water ~90.32g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +820%
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.