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  6. Mustard Greens Raw vs. Soybean meal

Mustard Greens Raw vs. Soybean meal — In-Depth Nutrition Comparison

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How are mustard Greens Raw and soybean meal different?

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, soybean meal is richer in copper, iron, phosphorus, folate, magnesium, potassium, vitamin B1, and zinc.
  • Daily need coverage for copper for soybean meal is 204% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than soybean meal (68).

Mustard greens, raw and Soy meal, defatted, raw are the varieties used in this article.

Infographic

Mustard Greens Raw vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +856.3%
Contains more CalciumCalcium +112.2%
Contains more PotassiumPotassium +548.4%
Contains more IronIron +735.4%
Contains more CopperCopper +1112.1%
Contains more ZincZinc +1924%
Contains more PhosphorusPhosphorus +1108.6%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +266.7%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +763.8%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +223.4%
Contains more Vitamin B5Vitamin B5 +841%
Contains more Vitamin B6Vitamin B6 +216.1%
Contains more FolateFolate +2425%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Soybean meal DV% diff.
Vitamin K 257.5µg 215%
Copper 0.165mg 2mg 204%
Manganese 3.8mg 165%
Iron 1.64mg 13.7mg 151%
Protein 2.86g 49.2g 93%
Phosphorus 58mg 701mg 92%
Vitamin C 70mg 0mg 78%
Folate 12µg 303µg 73%
Magnesium 32mg 306mg 65%
Potassium 384mg 2490mg 62%
Vitamin B1 0.08mg 0.691mg 51%
Zinc 0.25mg 5.06mg 44%
Vitamin B5 0.21mg 1.976mg 35%
Vitamin B6 0.18mg 0.569mg 30%
Vitamin A 151µg 2µg 17%
Calories 27kcal 337kcal 16%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Calcium 115mg 244mg 13%
Vitamin B2 0.11mg 0.251mg 11%
Vitamin B3 0.8mg 2.587mg 11%
Carbs 4.67g 35.89g 10%
Polyunsaturated fat 0.038g 1.045g 7%
Selenium 0.9µg 3.3µg 4%
Fats 0.42g 2.39g 3%
Sodium 20mg 3mg 1%
Monounsaturated fat 0.092g 0.409g 1%
Saturated fat 0.01g 0.268g 1%
Net carbs 1.47g 35.89g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1206.9%
Contains more ProteinProtein +1620.3%
Contains more FatsFats +469%
Contains more CarbsCarbs +668.5%
Contains more OtherOther +313.3%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +344.6%
Contains more Poly. FatPolyunsaturated fat +2650%

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.