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Mustard Greens vs Scallion - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4mg)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $1.2)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.022g)
Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (difference - 1.01g)
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)

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 Scallion
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mustard Greens Scallion
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
82
Scallion
Mineral Summary Score
21
Mustard Greens
15
Scallion

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 +10.8%
Contains more Calcium +59.7%
Contains more Potassium +39.1%
Contains more Magnesium +60%
Contains more Copper +98.8%
Contains more Phosphorus +56.8%
Contains more Zinc +56%
Contains less Sodium -20%
Equal in Iron - 1.48
Contains more Iron +10.8%
Contains more Calcium +59.7%
Contains more Potassium +39.1%
Contains more Magnesium +60%
Contains more Copper +98.8%
Contains more Phosphorus +56.8%
Contains more Zinc +56%
Contains less Sodium -20%
Equal in Iron - 1.48

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 +272.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%
Contains more Vitamin C +272.3%
Contains more Vitamin A +203.3%
Contains more Vitamin E +265.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +195.1%
Contains more Vitamin K +24.4%

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
11%
Scallion
Carbohydrates
5%
Mustard Greens
7%
Scallion
Fats
2%
Mustard Greens
1%
Scallion

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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 Scallion Opinion
Calories 27 32 Scallion
Protein 2.86 1.83 Mustard Greens
Fats 0.42 0.19 Mustard Greens
Vitamin C 70 18.8 Mustard Greens
Carbs 4.67 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 1.48 Mustard Greens
Calcium 115 72 Mustard Greens
Potassium 384 276 Mustard Greens
Magnesium 32 20 Mustard Greens
Sugars 1.32 2.33 Scallion
Fiber 3.2 2.6 Mustard Greens
Copper 0.165 0.083 Mustard Greens
Zinc 0.25 0.39 Scallion
Starch
Phosphorus 58 37 Mustard Greens
Sodium 20 16 Scallion
Vitamin A 3024 997 Mustard Greens
Vitamin E 2.01 0.55 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.055 Mustard Greens
Vitamin B2 0.11 0.08 Mustard Greens
Vitamin B3 0.8 0.525 Mustard Greens
Vitamin B5 0.21 0.075 Mustard Greens
Vitamin B6 0.18 0.061 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 207 Mustard Greens
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.01 0.032 Mustard Greens
Monounsaturated Fat 0.092 0.027 Mustard Greens
Polyunsaturated fat 0.038 0.074 Scallion
Tryptophan 0.02 Scallion
Threonine 0.072 Scallion
Isoleucine 0.077 Scallion
Leucine 0.109 Scallion
Lysine 0.091 Scallion
Methionine 0.02 Scallion
Phenylalanine 0.059 Scallion
Valine 0.081 Scallion
Histidine 0.032 Scallion
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.