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Mustard Greens vs Lettuce - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.01g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 8mg)
Which food contains less Sugars?
Lettuce
Lettuce contains less Sugars (difference - 0.54g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.9)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Lettuce
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mustard Greens Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
134
Mustard Greens
85
Lettuce
Mineral Summary Score
21
Mustard Greens
9
Lettuce

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +90.7%
Contains more Calcium +219.4%
Contains more Potassium +97.9%
Contains more Magnesium +146.2%
Contains more Copper +469%
Contains more Zinc +38.9%
Contains more Phosphorus +100%
Contains less Sodium -28.6%
Contains more Iron +90.7%
Contains more Calcium +219.4%
Contains more Potassium +97.9%
Contains more Magnesium +146.2%
Contains more Copper +469%
Contains more Zinc +38.9%
Contains more Phosphorus +100%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +660.9%
Contains more Vitamin E +813.6%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +100%
Contains more Vitamin K +103.9%
Contains more Vitamin A +144.9%
Contains more Vitamin C +660.9%
Contains more Vitamin E +813.6%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +100%
Contains more Vitamin K +103.9%
Contains more Vitamin A +144.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Mustard Greens
8%
Lettuce
Carbohydrates
5%
Mustard Greens
3%
Lettuce
Fats
2%
Mustard Greens
1%
Lettuce

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mustard Greens Lettuce Opinion
Calories 27 15 Mustard Greens
Protein 2.86 1.36 Mustard Greens
Fats 0.42 0.15 Mustard Greens
Vitamin C 70 9.2 Mustard Greens
Carbs 4.67 2.87 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.86 Mustard Greens
Calcium 115 36 Mustard Greens
Potassium 384 194 Mustard Greens
Magnesium 32 13 Mustard Greens
Sugars 1.32 0.78 Mustard Greens
Fiber 3.2 1.3 Mustard Greens
Copper 0.165 0.029 Mustard Greens
Zinc 0.25 0.18 Mustard Greens
Starch 0 Lettuce
Phosphorus 58 29 Mustard Greens
Sodium 20 28 Mustard Greens
Vitamin A 3024 7405 Lettuce
Vitamin E 2.01 0.22 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.07 Mustard Greens
Vitamin B2 0.11 0.08 Mustard Greens
Vitamin B3 0.8 0.375 Mustard Greens
Vitamin B5 0.21 0.134 Mustard Greens
Vitamin B6 0.18 0.09 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 126.3 Mustard Greens
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.01 0.02 Mustard Greens
Monounsaturated Fat 0.092 0.006 Mustard Greens
Polyunsaturated fat 0.038 0.082 Lettuce
Tryptophan 0.009 Lettuce
Threonine 0.059 Lettuce
Isoleucine 0.084 Lettuce
Leucine 0.079 Lettuce
Lysine 0.084 Lettuce
Methionine 0.016 Lettuce
Phenylalanine 0.055 Lettuce
Valine 0.07 Lettuce
Histidine 0.022 Lettuce
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.