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  6. Soup beans vs. Mustard

Soup beans vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between soup beans and mustard

  • Soup beans have more vitamin A and copper; however, mustard is higher in selenium, vitamin B1, phosphorus, magnesium, and manganese.
  • Mustard covers your daily need for selenium, 48% more than soup beans.
  • Soup beans have 15 times more vitamin A than mustard. While soup beans have 1626IU of vitamin A, mustard has only 109IU.
  • Mustard has less saturated fat.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Mustard, prepared, yellow.

Infographic

Soup beans vs Mustard 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +15.1%
Contains more CopperCopper +116.2%
Contains less SodiumSodium -63.8%
Contains more MagnesiumMagnesium +152.6%
Contains more CalciumCalcium +96.9%
Contains more IronIron +21.1%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +83.1%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +385.5%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +1520%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.4%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B5Vitamin B5 +535%
Contains more Vitamin B6Vitamin B6 +40%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Mustard DV% diff.
Selenium 6.9µg 33.5µg 48%
Sodium 400mg 1104mg 31%
Copper 0.16mg 0.074mg 10%
Vitamin B1 0.06mg 0.177mg 10%
Vitamin A 81µg 5µg 8%
Magnesium 19mg 48mg 7%
Phosphorus 59mg 108mg 7%
Manganese 0.29mg 0.422mg 6%
Saturated fat 1.37g 0.214g 5%
Choline 22.4mg 4%
Vitamin B5 0.04mg 0.254mg 4%
Iron 1.33mg 1.61mg 4%
Calcium 32mg 63mg 3%
Cholesterol 9mg 0mg 3%
Polyunsaturated fat 0.39g 0.774g 3%
Protein 5.19g 3.74g 3%
Fiber 4.6g 4g 2%
Vitamin B6 0.05mg 0.07mg 2%
Zinc 0.44mg 0.64mg 2%
Carbs 11.16g 5.83g 2%
Vitamin E 0.36mg 2%
Monounsaturated fat 1.58g 2.182g 2%
Vitamin C 1.8mg 0.3mg 2%
Calories 95kcal 60kcal 2%
Folate 12µg 7µg 1%
Vitamin K 1.4µg 1%
Vitamin B3 0.7mg 0.565mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B2 0.06mg 0.07mg 1%
Potassium 175mg 152mg 1%
Fats 3.5g 3.34g 0%
Net carbs 6.56g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +38.8%
Contains more CarbsCarbs +91.4%
Contains more OtherOther +121.7%
~equal in Fats ~3.34g
~equal in Water ~83.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +38.1%
Contains more Poly. FatPolyunsaturated fat +98.5%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.