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  6. Soybean raw vs. Mustard Greens Raw

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

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How are soybean raw and mustard Greens Raw different?

  • Soybean raw is richer in iron, copper, phosphorus, folate, vitamin B1, magnesium, and vitamin B2, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Soybean raw covers your daily need for iron, 176% more than mustard Greens Raw.
  • Soybean raw contains 31 times more folate than mustard Greens Raw. Soybean raw contains 375µg of folate, while mustard Greens Raw contain 12µg.
  • Mustard Greens Raw have a higher glycemic index (32) than soybean raw (14).

Soybeans, mature seeds, raw and Mustard greens, raw types were used in this article.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +775%
Contains more CalciumCalcium +140.9%
Contains more PotassiumPotassium +368%
Contains more IronIron +857.3%
Contains more CopperCopper +904.8%
Contains more ZincZinc +1856%
Contains more PhosphorusPhosphorus +1113.8%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1877.8%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +992.5%
Contains more Vitamin B2Vitamin B2 +690.9%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +277.6%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more FolateFolate +3025%
Contains more CholineCholine +23080%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +136.5%
Contains more Vitamin KVitamin K +447.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Mustard Greens Raw DV% diff.
Iron 15.7mg 1.64mg 176%
Vitamin K 47µg 257.5µg 175%
Copper 1.658mg 0.165mg 166%
Manganese 2.517mg 109%
Phosphorus 704mg 58mg 92%
Folate 375µg 12µg 91%
Polyunsaturated fat 11.255g 0.038g 75%
Vitamin C 6mg 70mg 71%
Protein 36.49g 2.86g 67%
Vitamin B1 0.874mg 0.08mg 66%
Magnesium 280mg 32mg 59%
Vitamin B2 0.87mg 0.11mg 58%
Potassium 1797mg 384mg 42%
Zinc 4.89mg 0.25mg 42%
Selenium 17.8µg 0.9µg 31%
Fats 19.94g 0.42g 30%
Fiber 9.3g 3.2g 24%
Choline 115.9mg 0.5mg 21%
Calories 446kcal 27kcal 21%
Vitamin A 1µg 151µg 17%
Calcium 277mg 115mg 16%
Vitamin B6 0.377mg 0.18mg 15%
Saturated fat 2.884g 0.01g 13%
Vitamin B5 0.793mg 0.21mg 12%
Monounsaturated fat 4.404g 0.092g 11%
Carbs 30.16g 4.67g 8%
Vitamin E 0.85mg 2.01mg 8%
Vitamin B3 1.623mg 0.8mg 5%
Sodium 2mg 20mg 1%
Net carbs 20.86g 1.47g N/A
Sugar 7.33g 1.32g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +1175.9%
Contains more FatsFats +4647.6%
Contains more CarbsCarbs +545.8%
Contains more OtherOther +260.7%
Contains more WaterWater +962.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +4687%
Contains more Poly. FatPolyunsaturated fat +29518.4%
Contains less Sat. FatSaturated fat -99.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.