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  6. Yardlong bean (Asparagus bean) vs. Mustard Greens

Yardlong bean (Asparagus bean) vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between Yardlong bean (Asparagus bean) and Mustard Greens

  • Yardlong bean (Asparagus bean) is higher in Folate, and Magnesium, however, Mustard Greens is richer in Vitamin A RAE, Copper, Vitamin C, Calcium, and Vitamin B6.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 66% higher.
  • Yardlong bean (Asparagus bean) has 5 times more Folate than Mustard Greens. While Yardlong bean (Asparagus bean) has 45µg of Folate, Mustard Greens has only 9µg.

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Yardlong bean (Asparagus bean) vs Mustard Greens 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
8
:
2
Mustard Greens
Mustard Greens
Contains more Iron +12.6%
Contains more Magnesium +223.1%
Contains more Phosphorus +35.7%
Contains more Potassium +79%
Contains less Sodium -55.6%
Contains more Zinc +63.6%
Contains more Selenium +150%
Contains more Calcium +168.2%
Contains more Copper +210.6%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +12.6%
Contains more Magnesium +223.1%
Contains more Phosphorus +35.7%
Contains more Potassium +79%
Contains less Sodium -55.6%
Contains more Zinc +63.6%
Contains more Selenium +150%
Contains more Calcium +168.2%
Contains more Copper +210.6%

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +107.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +45.5%
Contains more Folate +400%
Contains more Vitamin A +2648.9%
Contains more Vitamin C +56.2%
Contains more Vitamin B5 +135.3%
Contains more Vitamin B6 +308.3%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +107.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +45.5%
Contains more Folate +400%
Contains more Vitamin A +2648.9%
Contains more Vitamin C +56.2%
Contains more Vitamin B5 +135.3%
Contains more Vitamin B6 +308.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +103.5%
Contains more Fats +370%
Equal in Protein - 2.56
Equal in Water - 91.78
Equal in Other - 0.68
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Carbs +103.5%
Contains more Fats +370%
Equal in Protein - 2.56
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
0
:
3
Mustard Greens
Mustard Greens
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1122.2%
Equal in Polyunsaturated fat - 0.046
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1122.2%
Equal in Polyunsaturated fat - 0.046

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Mustard Greens Opinion
Net carbs 9.18g 2.51g Yardlong bean (Asparagus bean)
Protein 2.53g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 9.18g 4.51g Yardlong bean (Asparagus bean)
Calories 47kcal 26kcal Yardlong bean (Asparagus bean)
Sugar 1.41g Yardlong bean (Asparagus bean)
Fiber 2g Mustard Greens
Calcium 44mg 118mg Mustard Greens
Iron 0.98mg 0.87mg Yardlong bean (Asparagus bean)
Magnesium 42mg 13mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 42mg Yardlong bean (Asparagus bean)
Potassium 290mg 162mg Yardlong bean (Asparagus bean)
Sodium 4mg 9mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.22mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.146mg Mustard Greens
Manganese 0.201mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 12370IU Mustard Greens
Vitamin A RAE 23µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 16.2mg 25.3mg Mustard Greens
Vitamin B1 0.085mg 0.041mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.063mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.433mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.12mg Mustard Greens
Vitamin B6 0.024mg 0.098mg Mustard Greens
Folate 45µg 9µg Yardlong bean (Asparagus bean)
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.012g Mustard Greens
Monounsaturated Fat 0.009g 0.11g Mustard Greens
Polyunsaturated fat 0.042g 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
201%
Mustard Greens
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.