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  6. Mustard Greens Raw vs. Lupin Bean Raw

Mustard Greens Raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and lupin Bean Raw?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, yet lupin Bean Raw is richer in copper, folate, fiber, phosphorus, vitamin B1, zinc, magnesium, and iron.
  • Lupin Bean Raw's daily need coverage for copper is 95% higher.

We used Mustard greens, raw and Lupins, mature seeds, raw types in this comparison.

Infographic

Mustard Greens Raw vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +53%
Contains more PotassiumPotassium +163.8%
Contains more IronIron +165.9%
Contains more CopperCopper +519.4%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +658.6%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +811.1%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +1358.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +173.8%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more FolateFolate +2858.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Lupin Bean Raw DV% diff.
Vitamin K 257.5µg 215%
Manganese 2.382mg 104%
Copper 0.165mg 1.022mg 95%
Folate 12µg 355µg 86%
Vitamin C 70mg 4.8mg 72%
Protein 2.86g 36.17g 67%
Fiber 3.2g 18.9g 63%
Phosphorus 58mg 440mg 55%
Vitamin B1 0.08mg 0.64mg 47%
Zinc 0.25mg 4.75mg 41%
Magnesium 32mg 198mg 40%
Iron 1.64mg 4.36mg 34%
Potassium 384mg 1013mg 19%
Vitamin A 151µg 0µg 17%
Calories 27kcal 371kcal 17%
Polyunsaturated fat 0.038g 2.439g 16%
Vitamin B6 0.18mg 0.357mg 14%
Fats 0.42g 9.74g 14%
Vitamin E 2.01mg 13%
Selenium 0.9µg 8.2µg 13%
Carbs 4.67g 40.37g 12%
Vitamin B5 0.21mg 0.75mg 11%
Monounsaturated fat 0.092g 3.94g 10%
Vitamin B3 0.8mg 2.19mg 9%
Vitamin B2 0.11mg 0.22mg 8%
Calcium 115mg 176mg 6%
Saturated fat 0.01g 1.156g 5%
Net carbs 1.47g 21.47g N/A
Sugar 1.32g N/A
Sodium 20mg 15mg 0%
Choline 0.5mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +768.8%
Contains more ProteinProtein +1164.7%
Contains more FatsFats +2219%
Contains more CarbsCarbs +764.5%
Contains more OtherOther +143%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +4182.6%
Contains more Poly. FatPolyunsaturated fat +6318.4%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.