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  6. Winged bean vs. Mustard Greens Raw

Winged bean vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are Winged bean and Mustard Greens Raw different?

  • Winged bean is higher in Copper, Vitamin B1, Zinc, Potassium, and Vitamin B3, however, Mustard Greens Raw are richer in Vitamin C, Vitamin A RAE, Calcium, and Vitamin B6.
  • Daily need coverage for Copper from Winged bean is 136% higher.
  • Winged bean contains 6 times more Zinc than Mustard Greens Raw. While Winged bean contains 1.39mg of Zinc, Mustard Greens Raw contain only 0.25mg.

Winged bean tuber, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Winged bean 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.
Winged bean
Winged bean
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +22%
Contains more Potassium +52.6%
Contains more Zinc +456%
Contains more Copper +740%
Contains more Calcium +283.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +28.9%
Contains less Sodium -42.9%
Contains more Selenium +28.6%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
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 Iron +22%
Contains more Potassium +52.6%
Contains more Zinc +456%
Contains more Copper +740%
Contains more Calcium +283.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +28.9%
Contains less Sodium -42.9%
Contains more Selenium +28.6%

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.
Winged bean
Winged bean
4
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +373.8%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +105%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +81%
Contains more Vitamin B6 +140%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 B1 +373.8%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +105%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +81%
Contains more Vitamin B6 +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +305.6%
Contains more Fats +114.3%
Contains more Carbs +501.7%
Contains more Other +48.1%
Contains more Water +58%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +305.6%
Contains more Fats +114.3%
Contains more Carbs +501.7%
Contains more Other +48.1%
Contains more Water +58%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +154.3%
Contains more Polyunsaturated fat +357.9%
Contains less Saturated Fat -95.5%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 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 +154.3%
Contains more Polyunsaturated fat +357.9%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Mustard Greens Raw Opinion
Net carbs 28.1g 1.47g Winged bean
Protein 11.6g 2.86g Winged bean
Fats 0.9g 0.42g Winged bean
Carbs 28.1g 4.67g Winged bean
Calories 148kcal 27kcal Winged bean
Sugar 1.32g Winged bean
Fiber 3.2g Mustard Greens Raw
Calcium 30mg 115mg Mustard Greens Raw
Iron 2mg 1.64mg Winged bean
Magnesium 24mg 32mg Mustard Greens Raw
Phosphorus 45mg 58mg Mustard Greens Raw
Potassium 586mg 384mg Winged bean
Sodium 35mg 20mg Mustard Greens Raw
Zinc 1.39mg 0.25mg Winged bean
Copper 1.386mg 0.165mg Winged bean
Manganese 0.532mg Winged bean
Selenium 0.7µg 0.9µg Mustard Greens Raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.379mg 0.08mg Winged bean
Vitamin B2 0.149mg 0.11mg Winged bean
Vitamin B3 1.64mg 0.8mg Winged bean
Vitamin B5 0.116mg 0.21mg Mustard Greens Raw
Vitamin B6 0.075mg 0.18mg Mustard Greens Raw
Folate 19µg 12µg Winged bean
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.234g 0.092g Winged bean
Polyunsaturated fat 0.174g 0.038g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
17%
Winged bean
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
75%
Winged bean
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.32g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.212g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
Which food is richer in vitamins?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.