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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 RAE, Vitamin E , Calcium, and Vitamin B6.
  • Mustard Greens Raw covers your daily need of 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 are 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.
Refried beans
Refried beans
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Phosphorus +58.6%
Contains more Zinc +132%
Contains more Selenium +544.4%
Contains more Calcium +296.6%
Contains more Iron +13.9%
Contains more Potassium +20.4%
Contains less Sodium -94.6%
Contains more Copper +27.9%
Equal in Magnesium - 32
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Phosphorus +58.6%
Contains more Zinc +132%
Contains more Selenium +544.4%
Contains more Calcium +296.6%
Contains more Iron +13.9%
Contains more Potassium +20.4%
Contains less Sodium -94.6%
Contains more Copper +27.9%
Equal in Magnesium - 32

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.
Refried beans
Refried beans
0
:
10
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +∞%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +1066.7%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +118%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +74.8%
Contains more Vitamin K +12161.9%
Equal in Vitamin B1 - 0.08
Equal in Folate - 12
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +∞%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +1066.7%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +118%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +74.8%
Contains more Vitamin K +12161.9%
Equal in Vitamin B1 - 0.08
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +74.1%
Contains more Fats +378.6%
Contains more Carbs +190.1%
Contains more Other +26.7%
Contains more Water +16.7%
Refried beans
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
Mustard Greens Raw
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 Protein +74.1%
Contains more Fats +378.6%
Contains more Carbs +190.1%
Contains more Other +26.7%
Contains more Water +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +553.3%
Contains more Polyunsaturated fat +1328.9%
Contains less Saturated Fat -98.4%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +553.3%
Contains more Polyunsaturated fat +1328.9%
Contains less Saturated 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 Opinion
Net carbs 9.85g 1.47g Refried beans
Protein 4.98g 2.86g Refried beans
Fats 2.01g 0.42g Refried beans
Carbs 13.55g 4.67g Refried beans
Calories 90kcal 27kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.54g 1.32g Refried beans
Fiber 3.7g 3.2g Refried beans
Calcium 29mg 115mg Mustard Greens Raw
Iron 1.44mg 1.64mg Mustard Greens Raw
Magnesium 35mg 32mg Refried beans
Phosphorus 92mg 58mg Refried beans
Potassium 319mg 384mg Mustard Greens Raw
Sodium 370mg 20mg Mustard Greens Raw
Zinc 0.58mg 0.25mg Refried beans
Copper 0.129mg 0.165mg Mustard Greens Raw
Manganese 0.289mg Refried beans
Selenium 5.8µg 0.9µg Refried beans
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0.09mg 2.01mg Mustard Greens Raw
Vitamin C 6mg 70mg Mustard Greens Raw
Vitamin B1 0.076mg 0.08mg Mustard Greens Raw
Vitamin B2 0.079mg 0.11mg Mustard Greens Raw
Vitamin B3 0.367mg 0.8mg Mustard Greens Raw
Vitamin B5 0.189mg 0.21mg Mustard Greens Raw
Vitamin B6 0.103mg 0.18mg Mustard Greens Raw
Folate 11µg 12µg Mustard Greens Raw
Vitamin K 2.1µg 257.5µg Mustard Greens Raw
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0.016g 0g Mustard Greens Raw
Saturated Fat 0.631g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.601g 0.092g Refried beans
Polyunsaturated fat 0.543g 0.038g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
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.