Mustard Greens Raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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How are mustard Greens Raw and yardlong bean (Asparagus bean) raw different?
- Mustard Greens Raw are higher in vitamin C, vitamin A, iron, copper, vitamin B6, and calcium; however, yardlong bean (Asparagus bean) raw is richer in folate.
- Daily need coverage for vitamin C for mustard Greens Raw is 57% higher.
- Mustard Greens Raw contain 8 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While mustard Greens Raw contain 0.18mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
- Mustard Greens Raw have a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).
Mustard greens, raw and Yardlong bean, raw are the varieties used in this article.
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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 | +130% |
| Contains more PotassiumPotassium | +60% |
| Contains more IronIron | +248.9% |
| Contains more CopperCopper | +243.8% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more ZincZinc | +48% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +66.7% |
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.
| Contains more Vitamin CVitamin C | +272.3% |
| Contains more Vitamin AVitamin A | +251.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +95.1% |
| Contains more Vitamin B5Vitamin B5 | +281.8% |
| Contains more Vitamin B6Vitamin B6 | +650% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.8% |
| Contains more FolateFolate | +416.7% |
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:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more OtherOther | +125% |
| Contains more CarbsCarbs | +78.8% |
~equal in
Protein
~2.8g
~equal in
Fats
~0.4g
~equal in
Water
~87.85g
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
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +155.6% |
| Contains more Poly. FatPolyunsaturated fat | +344.7% |
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 Sodium |
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| Lower in price |
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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 | |
|
DV% diff. |
| Vitamin K | 257.5µg | 215% | |
| Vitamin C | 70mg | 18.8mg | 57% |
| Iron | 1.64mg | 0.47mg | 15% |
| Copper | 0.165mg | 0.048mg | 13% |
| Fiber | 3.2g | 13% | |
| Vitamin E | 2.01mg | 13% | |
| Folate | 12µg | 62µg | 13% |
| Vitamin B6 | 0.18mg | 0.024mg | 12% |
| Vitamin A | 151µg | 43µg | 12% |
| Manganese | 0.205mg | 9% | |
| Calcium | 115mg | 50mg | 7% |
| Potassium | 384mg | 240mg | 4% |
| Magnesium | 32mg | 44mg | 3% |
| Vitamin B5 | 0.21mg | 0.055mg | 3% |
| Vitamin B3 | 0.8mg | 0.41mg | 2% |
| Vitamin B1 | 0.08mg | 0.107mg | 2% |
| Polyunsaturated fat | 0.038g | 0.169g | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Calories | 27kcal | 47kcal | 1% |
| Sodium | 20mg | 4mg | 1% |
| Zinc | 0.25mg | 0.37mg | 1% |
| Carbs | 4.67g | 8.35g | 1% |
| Protein | 2.86g | 2.8g | 0% |
| Fats | 0.42g | 0.4g | 0% |
| Net carbs | 1.47g | 8.35g | N/A |
| Sugar | 1.32g | N/A | |
| Phosphorus | 58mg | 59mg | 0% |
| Vitamin B2 | 0.11mg | 0.11mg | 0% |
| Choline | 0.5mg | 0% | |
| Saturated fat | 0.01g | 0.105g | 0% |
| Monounsaturated fat | 0.092g | 0.036g | 0% |
| Tryptophan | 0.032mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.15mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.184mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.09mg | 0% |
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%
15%
Minerals Daily Need Coverage Score
25%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 54)
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?
?
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.