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  6. Mustard Greens Raw vs. Refried beans

Mustard Greens Raw vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and refried beans

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, calcium, and vitamin B6, while refried beans have more selenium.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than refried beans.
  • The amount of sodium in mustard Greens Raw is lower.

These are the specific foods used in this comparison Mustard greens, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Mustard Greens Raw vs Refried beans infographic
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +296.6%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +13.9%
Contains more CopperCopper +27.9%
Contains less SodiumSodium -94.6%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +58.6%
Contains more SeleniumSelenium +544.4%
~equal in Magnesium ~35mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin KVitamin K +12161.9%
Contains more CholineCholine +4140%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B5 ~0.189mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Refried beans DV% diff.
Vitamin K 257.5µg 2.1µg 213%
Vitamin C 70mg 6mg 71%
Histidine 153mg 22%
Vitamin A 151µg 0µg 17%
Sodium 20mg 370mg 15%
Manganese 0.289mg 13%
Vitamin E 2.01mg 0.09mg 13%
Selenium 0.9µg 5.8µg 9%
Calcium 115mg 29mg 9%
Vitamin B6 0.18mg 0.103mg 6%
Phosphorus 58mg 92mg 5%
Choline 0.5mg 21.2mg 4%
Protein 2.86g 4.98g 4%
Copper 0.165mg 0.129mg 4%
Saturated fat 0.01g 0.631g 3%
Polyunsaturated fat 0.038g 0.543g 3%
Calories 27kcal 90kcal 3%
Vitamin B3 0.8mg 0.367mg 3%
Starch 7.43g 3%
Zinc 0.25mg 0.58mg 3%
Iron 1.64mg 1.44mg 3%
Carbs 4.67g 13.55g 3%
Fiber 3.2g 3.7g 2%
Fats 0.42g 2.01g 2%
Vitamin B2 0.11mg 0.079mg 2%
Potassium 384mg 319mg 2%
Magnesium 32mg 35mg 1%
Monounsaturated fat 0.092g 0.601g 1%
Net carbs 1.47g 9.85g N/A
Sugar 1.32g 0.54g N/A
Vitamin B1 0.08mg 0.076mg 0%
Vitamin B5 0.21mg 0.189mg 0%
Trans fat 0g 0.016g N/A
Folate 12µg 11µg 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +16.7%
Contains more ProteinProtein +74.1%
Contains more FatsFats +378.6%
Contains more CarbsCarbs +190.1%
Contains more OtherOther +26.7%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +553.3%
Contains more Poly. FatPolyunsaturated fat +1328.9%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.