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  6. Mustard Greens vs. Green bean

Mustard Greens vs. Green bean — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Green bean

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Calcium, however, Green bean has more Folate.
  • Daily need coverage for Vitamin K from Mustard Greens is 454% higher.
  • Green bean has 19 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Green bean has 32µg.
  • Mustard Greens is lower in Sugar.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Mustard Greens vs Green bean 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.
Mustard Greens
Mustard Greens
6
:
4
Green bean
Green bean
Contains more Calcium +168.2%
Contains more Iron +33.8%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Copper +156.1%
Contains more Selenium +200%
Contains more Magnesium +38.5%
Contains less Sodium -88.9%
Contains more Zinc +13.6%
Equal in Potassium - 146
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +168.2%
Contains more Iron +33.8%
Contains more Phosphorus +44.8%
Contains more Potassium +11%
Contains more Copper +156.1%
Contains more Selenium +200%
Contains more Magnesium +38.5%
Contains less Sodium -88.9%
Contains more Zinc +13.6%
Equal in Potassium - 146

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.
Mustard Greens
Mustard Greens
6
:
4
Green bean
Green bean
Contains more Vitamin A +1854.2%
Contains more Vitamin E +287%
Contains more Vitamin C +160.8%
Contains more Vitamin B5 +62.2%
Contains more Vitamin B6 +75%
Contains more Vitamin K +1137.4%
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +54%
Contains more Vitamin B3 +41.8%
Contains more Folate +266.7%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +1854.2%
Contains more Vitamin E +287%
Contains more Vitamin C +160.8%
Contains more Vitamin B5 +62.2%
Contains more Vitamin B6 +75%
Contains more Vitamin K +1137.4%
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +54%
Contains more Vitamin B3 +41.8%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Green bean
Green bean
Contains more Protein +35.4%
Contains more Fats +67.9%
Contains more Carbs +74.7%
Equal in Water - 89.22
Equal in Other - 0.73
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +35.4%
Contains more Fats +67.9%
Contains more Carbs +74.7%
Equal in Water - 89.22
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Green bean
Green bean
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +215.2%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +215.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Green bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Green bean Opinion
Net carbs 2.51g 4.68g Green bean
Protein 2.56g 1.89g Mustard Greens
Fats 0.47g 0.28g Mustard Greens
Carbs 4.51g 7.88g Green bean
Calories 26kcal 35kcal Green bean
Sugar 1.41g 3.63g Mustard Greens
Fiber 2g 3.2g Green bean
Calcium 118mg 44mg Mustard Greens
Iron 0.87mg 0.65mg Mustard Greens
Magnesium 13mg 18mg Green bean
Phosphorus 42mg 29mg Mustard Greens
Potassium 162mg 146mg Mustard Greens
Sodium 9mg 1mg Green bean
Zinc 0.22mg 0.25mg Green bean
Copper 0.146mg 0.057mg Mustard Greens
Manganese 0.285mg Green bean
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 633IU Mustard Greens
Vitamin A RAE 618µg 32µg Mustard Greens
Vitamin E 1.78mg 0.46mg Mustard Greens
Vitamin C 25.3mg 9.7mg Mustard Greens
Vitamin B1 0.041mg 0.074mg Green bean
Vitamin B2 0.063mg 0.097mg Green bean
Vitamin B3 0.433mg 0.614mg Green bean
Vitamin B5 0.12mg 0.074mg Mustard Greens
Vitamin B6 0.098mg 0.056mg Mustard Greens
Folate 9µg 33µg Green bean
Vitamin K 592.7µg 47.9µg Mustard Greens
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.012g 0.064g Mustard Greens
Monounsaturated Fat 0.11g 0.011g Mustard Greens
Polyunsaturated fat 0.046g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
201%
Mustard Greens
24%
Green bean
Minerals Daily Need Coverage Score
17%
Mustard Greens
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.