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  6. Mustard Greens Raw vs. Yardlong bean (Asparagus bean) raw

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.

Infographic

Mustard Greens Raw vs Yardlong bean (Asparagus bean) raw 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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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%
~equal in Phosphorus ~59mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Yardlong bean (Asparagus bean) raw 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%

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
3% 8% 88%
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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
34% 12% 55%
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%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.