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  6. Mustard Greens Raw vs. Soybean raw

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

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How are mustard Greens Raw and soybean raw different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while soybean raw is higher in iron, copper, phosphorus, folate, vitamin B1, magnesium, and vitamin B2.
  • Soybean raw covers your daily need for iron, 176% more than mustard Greens Raw.
  • Mustard Greens Raw contain 137 times more vitamin A than soybean raw. Mustard Greens Raw contain 3024IU of vitamin A, while soybean raw contains 22IU.
  • Mustard Greens Raw have a higher glycemic index (32) than soybean raw (14).

Mustard greens, raw and Soybeans, mature seeds, raw types were used in this article.

Infographic

Mustard Greens Raw vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +140.9%
Contains more PotassiumPotassium +368%
Contains more IronIron +857.3%
Contains more CopperCopper +904.8%
Contains more ZincZinc +1856%
Contains more PhosphorusPhosphorus +1113.8%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +1877.8%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +136.5%
Contains more Vitamin KVitamin K +447.9%
Contains more Vitamin B1Vitamin B1 +992.5%
Contains more Vitamin B2Vitamin B2 +690.9%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +277.6%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more FolateFolate +3025%
Contains more CholineCholine +23080%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Soybean raw DV% diff.
Iron 1.64mg 15.7mg 176%
Vitamin K 257.5µg 47µg 175%
Copper 0.165mg 1.658mg 166%
Manganese 2.517mg 109%
Phosphorus 58mg 704mg 92%
Folate 12µg 375µg 91%
Polyunsaturated fat 0.038g 11.255g 75%
Vitamin C 70mg 6mg 71%
Protein 2.86g 36.49g 67%
Vitamin B1 0.08mg 0.874mg 66%
Magnesium 32mg 280mg 59%
Vitamin B2 0.11mg 0.87mg 58%
Potassium 384mg 1797mg 42%
Zinc 0.25mg 4.89mg 42%
Selenium 0.9µg 17.8µg 31%
Fats 0.42g 19.94g 30%
Fiber 3.2g 9.3g 24%
Choline 0.5mg 115.9mg 21%
Calories 27kcal 446kcal 21%
Vitamin A 151µg 1µg 17%
Calcium 115mg 277mg 16%
Vitamin B6 0.18mg 0.377mg 15%
Saturated fat 0.01g 2.884g 13%
Vitamin B5 0.21mg 0.793mg 12%
Monounsaturated fat 0.092g 4.404g 11%
Carbs 4.67g 30.16g 8%
Vitamin E 2.01mg 0.85mg 8%
Vitamin B3 0.8mg 1.623mg 5%
Sodium 20mg 2mg 1%
Net carbs 1.47g 20.86g N/A
Sugar 1.32g 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +962.1%
Contains more ProteinProtein +1175.9%
Contains more FatsFats +4647.6%
Contains more CarbsCarbs +545.8%
Contains more OtherOther +260.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +4687%
Contains more Poly. FatPolyunsaturated fat +29518.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.