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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
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
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
84%
10%
Minerals Daily Need Coverage Score
25%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 0.78g)
Which food is cheaper?
Refried beans is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.621g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.