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  6. Soybean meal vs. Mustard Greens Raw

Soybean meal vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are soybean meal and mustard Greens Raw different?

  • Soybean meal is higher in copper, iron, phosphorus, folate, magnesium, potassium, vitamin B1, and zinc; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Daily need coverage for copper for soybean meal is 204% higher.
  • Soybean meal contains 25 times more folate than mustard Greens Raw. While soybean meal contains 303µg of folate, mustard Greens Raw contain only 12µg.
  • Mustard Greens Raw have a lower glycemic index (32) than soybean meal (68).

Soy meal, defatted, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 MagnesiumMagnesium +856.3%
Contains more CalciumCalcium +112.2%
Contains more PotassiumPotassium +548.4%
Contains more IronIron +735.4%
Contains more CopperCopper +1112.1%
Contains more ZincZinc +1924%
Contains more PhosphorusPhosphorus +1108.6%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +763.8%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +223.4%
Contains more Vitamin B5Vitamin B5 +841%
Contains more Vitamin B6Vitamin B6 +216.1%
Contains more FolateFolate +2425%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Copper 2mg 0.165mg 204%
Manganese 3.8mg 165%
Iron 13.7mg 1.64mg 151%
Protein 49.2g 2.86g 93%
Phosphorus 701mg 58mg 92%
Vitamin C 0mg 70mg 78%
Folate 303µg 12µg 73%
Magnesium 306mg 32mg 65%
Potassium 2490mg 384mg 62%
Vitamin B1 0.691mg 0.08mg 51%
Zinc 5.06mg 0.25mg 44%
Vitamin B5 1.976mg 0.21mg 35%
Vitamin B6 0.569mg 0.18mg 30%
Vitamin A 2µg 151µg 17%
Calories 337kcal 27kcal 16%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Calcium 244mg 115mg 13%
Vitamin B2 0.251mg 0.11mg 11%
Vitamin B3 2.587mg 0.8mg 11%
Carbs 35.89g 4.67g 10%
Polyunsaturated fat 1.045g 0.038g 7%
Selenium 3.3µg 0.9µg 4%
Fats 2.39g 0.42g 3%
Sodium 3mg 20mg 1%
Monounsaturated fat 0.409g 0.092g 1%
Saturated fat 0.268g 0.01g 1%
Net carbs 35.89g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +1620.3%
Contains more FatsFats +469%
Contains more CarbsCarbs +668.5%
Contains more OtherOther +313.3%
Contains more WaterWater +1206.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 +344.6%
Contains more Poly. FatPolyunsaturated fat +2650%
Contains less Sat. FatSaturated fat -96.3%

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.