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  6. Refried beans vs. Mustard Greens Raw

Refried beans vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between refried beans and mustard Greens Raw

  • Refried beans have more selenium, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, calcium, and vitamin B6.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than refried beans.
  • Refried beans contain 42 times more choline than mustard Greens Raw. While refried beans contain 21.2mg of choline, mustard Greens Raw contain only 0.5mg.
  • The amount of sodium in mustard Greens Raw is lower.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Mustard greens, raw.

Infographic

Refried beans vs Mustard Greens 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +58.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +296.6%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +13.9%
Contains more CopperCopper +27.9%
Contains less SodiumSodium -94.6%
~equal in Magnesium ~32mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
Contains more CholineCholine +4140%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin KVitamin K +12161.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +74.1%
Contains more FatsFats +378.6%
Contains more CarbsCarbs +190.1%
Contains more OtherOther +26.7%
Contains more WaterWater +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +553.3%
Contains more Poly. FatPolyunsaturated fat +1328.9%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Mustard Greens Raw DV% diff.
Vitamin K 2.1µg 257.5µg 213%
Vitamin C 6mg 70mg 71%
Histidine 153mg 22%
Vitamin A 0µg 151µg 17%
Sodium 370mg 20mg 15%
Manganese 0.289mg 13%
Vitamin E 0.09mg 2.01mg 13%
Selenium 5.8µg 0.9µg 9%
Calcium 29mg 115mg 9%
Vitamin B6 0.103mg 0.18mg 6%
Phosphorus 92mg 58mg 5%
Choline 21.2mg 0.5mg 4%
Protein 4.98g 2.86g 4%
Copper 0.129mg 0.165mg 4%
Saturated fat 0.631g 0.01g 3%
Polyunsaturated fat 0.543g 0.038g 3%
Calories 90kcal 27kcal 3%
Vitamin B3 0.367mg 0.8mg 3%
Starch 7.43g 3%
Zinc 0.58mg 0.25mg 3%
Iron 1.44mg 1.64mg 3%
Carbs 13.55g 4.67g 3%
Fiber 3.7g 3.2g 2%
Fats 2.01g 0.42g 2%
Vitamin B2 0.079mg 0.11mg 2%
Potassium 319mg 384mg 2%
Magnesium 35mg 32mg 1%
Monounsaturated fat 0.601g 0.092g 1%
Net carbs 9.85g 1.47g N/A
Sugar 0.54g 1.32g N/A
Vitamin B1 0.076mg 0.08mg 0%
Vitamin B5 0.189mg 0.21mg 0%
Trans fat 0.016g 0g N/A
Folate 11µg 12µg 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
10%
Refried beans
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
33%
Refried beans
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.78g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.621g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.