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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, calcium, and vitamin B6.
  • Daily need coverage for copper for 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
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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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +52.6%
Contains more IronIron +22%
Contains more CopperCopper +740%
Contains more ZincZinc +456%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +283.3%
Contains more PhosphorusPhosphorus +28.9%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +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.
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 +373.8%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +105%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B6Vitamin B6 +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Copper 1.386mg 0.165mg 136%
Vitamin C 0mg 70mg 78%
Vitamin B1 0.379mg 0.08mg 25%
Manganese 0.532mg 23%
Protein 11.6g 2.86g 17%
Vitamin A 0µg 151µg 17%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Zinc 1.39mg 0.25mg 10%
Calcium 30mg 115mg 9%
Vitamin B6 0.075mg 0.18mg 8%
Carbs 28.1g 4.67g 8%
Calories 148kcal 27kcal 6%
Potassium 586mg 384mg 6%
Iron 2mg 1.64mg 5%
Vitamin B3 1.64mg 0.8mg 5%
Vitamin B2 0.149mg 0.11mg 3%
Phosphorus 45mg 58mg 2%
Magnesium 24mg 32mg 2%
Vitamin B5 0.116mg 0.21mg 2%
Folate 19µg 12µg 2%
Polyunsaturated fat 0.174g 0.038g 1%
Fats 0.9g 0.42g 1%
Sodium 35mg 20mg 1%
Saturated fat 0.222g 0.01g 1%
Net carbs 28.1g 1.47g N/A
Sugar 1.32g N/A
Selenium 0.7µg 0.9µg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.234g 0.092g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +305.6%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +501.7%
Contains more OtherOther +48.1%
Contains more WaterWater +58%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +154.3%
Contains more Poly. FatPolyunsaturated fat +357.9%
Contains less Sat. FatSaturated fat -95.5%

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.