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

Mustard Greens vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Differences between Mustard Greens and Yardlong bean (Asparagus bean)

  • Mustard Greens is higher in Vitamin A RAE, Copper, Vitamin C, Calcium, and Vitamin B6, however, Yardlong bean (Asparagus bean) is richer in Folate, and Magnesium.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 66% higher.
  • Mustard Greens has 4 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Mustard Greens has 0.098mg of Vitamin B6, Yardlong bean (Asparagus bean) has only 0.024mg.

The food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Mustard Greens vs Yardlong bean (Asparagus bean) 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.
Mustard Greens
Mustard Greens
2
:
8
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +168.2%
Contains more Copper +210.6%
Contains more Iron +12.6%
Contains more Magnesium +223.1%
Contains more Phosphorus +35.7%
Contains more Potassium +79%
Contains less Sodium -55.6%
Contains more Zinc +63.6%
Contains more Selenium +150%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +168.2%
Contains more Copper +210.6%
Contains more Iron +12.6%
Contains more Magnesium +223.1%
Contains more Phosphorus +35.7%
Contains more Potassium +79%
Contains less Sodium -55.6%
Contains more Zinc +63.6%
Contains more Selenium +150%

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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +2648.9%
Contains more Vitamin C +56.2%
Contains more Vitamin B5 +135.3%
Contains more Vitamin B6 +308.3%
Contains more Vitamin B1 +107.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +45.5%
Contains more Folate +400%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +2648.9%
Contains more Vitamin C +56.2%
Contains more Vitamin B5 +135.3%
Contains more Vitamin B6 +308.3%
Contains more Vitamin B1 +107.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +45.5%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +370%
Contains more Carbs +103.5%
Equal in Protein - 2.53
Equal in Water - 87.47
Equal in Other - 0.72
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
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +370%
Contains more Carbs +103.5%
Equal in Protein - 2.53
Equal in Water - 87.47
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
0
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1122.2%
Equal in Polyunsaturated fat - 0.042
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1122.2%
Equal in Polyunsaturated fat - 0.042

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Yardlong bean (Asparagus bean) Opinion
Net carbs 2.51g 9.18g Yardlong bean (Asparagus bean)
Protein 2.56g 2.53g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 9.18g Yardlong bean (Asparagus bean)
Calories 26kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 1.41g Yardlong bean (Asparagus bean)
Fiber 2g Mustard Greens
Calcium 118mg 44mg Mustard Greens
Iron 0.87mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 13mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 42mg 57mg Yardlong bean (Asparagus bean)
Potassium 162mg 290mg Yardlong bean (Asparagus bean)
Sodium 9mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.22mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.146mg 0.047mg Mustard Greens
Manganese 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.6µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 12370IU 450IU Mustard Greens
Vitamin A RAE 618µg 23µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 16.2mg Mustard Greens
Vitamin B1 0.041mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.063mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.433mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.12mg 0.051mg Mustard Greens
Vitamin B6 0.098mg 0.024mg Mustard Greens
Folate 9µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.012g 0.026g Mustard Greens
Monounsaturated Fat 0.11g 0.009g Mustard Greens
Polyunsaturated fat 0.046g 0.042g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
17%
Mustard Greens
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 54)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.