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. Refried beans

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

Compare

Summary of differences between Mustard Greens Raw and Refried beans

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Vitamin A RAE, Vitamin E , Calcium, and Vitamin B6, while Refried beans have more Selenium.
  • Mustard Greens Raw covers your daily need of Vitamin K 213% more than Refried beans.
  • The amount of Sodium in Mustard Greens Raw are 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
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.
Mustard Greens Raw
Mustard Greens Raw
5
:
5
Refried beans
Refried beans
Contains more Calcium +296.6%
Contains more Iron +13.9%
Contains more Potassium +20.4%
Contains less Sodium -94.6%
Contains more Copper +27.9%
Contains more Phosphorus +58.6%
Contains more Zinc +132%
Contains more Selenium +544.4%
Equal in Magnesium - 35
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +296.6%
Contains more Iron +13.9%
Contains more Potassium +20.4%
Contains less Sodium -94.6%
Contains more Copper +27.9%
Contains more Phosphorus +58.6%
Contains more Zinc +132%
Contains more Selenium +544.4%
Equal in Magnesium - 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.
Mustard Greens Raw
Mustard Greens Raw
10
:
0
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +1066.7%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +118%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +74.8%
Contains more Vitamin K +12161.9%
Equal in Vitamin B1 - 0.076
Equal in Vitamin B5 - 0.189
Equal in Folate - 11
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +1066.7%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +118%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +74.8%
Contains more Vitamin K +12161.9%
Equal in Vitamin B1 - 0.076
Equal in Vitamin B5 - 0.189
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Refried beans
Refried beans
Contains more Water +16.7%
Contains more Protein +74.1%
Contains more Fats +378.6%
Contains more Carbs +190.1%
Contains more Other +26.7%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Refried beans
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 Water +16.7%
Contains more Protein +74.1%
Contains more Fats +378.6%
Contains more Carbs +190.1%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +553.3%
Contains more Polyunsaturated fat +1328.9%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +553.3%
Contains more Polyunsaturated fat +1328.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Refried beans
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Refried beans Opinion
Net carbs 1.47g 9.85g Refried beans
Protein 2.86g 4.98g Refried beans
Fats 0.42g 2.01g Refried beans
Carbs 4.67g 13.55g Refried beans
Calories 27kcal 90kcal Refried beans
Starch 7.43g Refried beans
Sugar 1.32g 0.54g Refried beans
Fiber 3.2g 3.7g Refried beans
Calcium 115mg 29mg Mustard Greens Raw
Iron 1.64mg 1.44mg Mustard Greens Raw
Magnesium 32mg 35mg Refried beans
Phosphorus 58mg 92mg Refried beans
Potassium 384mg 319mg Mustard Greens Raw
Sodium 20mg 370mg Mustard Greens Raw
Zinc 0.25mg 0.58mg Refried beans
Copper 0.165mg 0.129mg Mustard Greens Raw
Manganese 0.289mg Refried beans
Selenium 0.9µg 5.8µg Refried beans
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 0.09mg Mustard Greens Raw
Vitamin C 70mg 6mg Mustard Greens Raw
Vitamin B1 0.08mg 0.076mg Mustard Greens Raw
Vitamin B2 0.11mg 0.079mg Mustard Greens Raw
Vitamin B3 0.8mg 0.367mg Mustard Greens Raw
Vitamin B5 0.21mg 0.189mg Mustard Greens Raw
Vitamin B6 0.18mg 0.103mg Mustard Greens Raw
Folate 12µg 11µg Mustard Greens Raw
Vitamin K 257.5µg 2.1µg Mustard Greens Raw
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0g 0.016g Mustard Greens Raw
Saturated Fat 0.01g 0.631g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.601g Refried beans
Polyunsaturated fat 0.038g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
Mustard Greens Raw
10%
Refried beans
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.78g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 350mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.