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  6. Arborio rice vs. Mustard Greens Raw

Arborio rice vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and mustard Greens Raw

  • Arborio rice has more selenium, folate, and vitamin B1, while mustard Greens Raw have more vitamin C, vitamin A, calcium, potassium, copper, vitamin B6, and vitamin B2.
  • Mustard Greens Raw cover your daily need for vitamin C, 78% more than arborio rice.
  • Arborio rice contains 8 times more selenium than mustard Greens Raw. While arborio rice contains 7.5µg of selenium, mustard Greens Raw contain only 0.9µg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Mustard greens, raw.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 ZincZinc +60%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +11400%
Contains more PotassiumPotassium +1376.9%
Contains more IronIron +12.3%
Contains more CopperCopper +129.2%
Contains more PhosphorusPhosphorus +75.8%

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% 41% 3.7% 28% 24% 14% 0% 0% 44% 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 +105%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +89%
Contains more FolateFolate +391.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B6Vitamin B6 +205.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Vitamin A 0µg 151µg 17%
Manganese 0.357mg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Folate 59µg 12µg 12%
Selenium 7.5µg 0.9µg 12%
Calcium 1mg 115mg 11%
Potassium 26mg 384mg 11%
Copper 0.072mg 0.165mg 10%
Vitamin B6 0.059mg 0.18mg 9%
Carbs 28.73g 4.67g 8%
Vitamin B1 0.164mg 0.08mg 7%
Vitamin B2 0.016mg 0.11mg 7%
Magnesium 8mg 32mg 6%
Calories 130kcal 27kcal 5%
Phosphorus 33mg 58mg 4%
Vitamin B3 1.493mg 0.8mg 4%
Vitamin B5 0.397mg 0.21mg 4%
Iron 1.46mg 1.64mg 2%
Sodium 0mg 20mg 1%
Zinc 0.4mg 0.25mg 1%
Protein 2.36g 2.86g 1%
Fats 0.19g 0.42g 0%
Net carbs 28.73g 1.47g N/A
Sugar 1.32g N/A
Saturated fat 0.051g 0.01g 0%
Choline 0.5mg 0%
Monounsaturated fat 0.058g 0.092g 0%
Polyunsaturated fat 0.05g 0.038g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 CarbsCarbs +515.2%
Contains more ProteinProtein +21.2%
Contains more FatsFats +121.1%
Contains more WaterWater +32.4%
Contains more OtherOther +610.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 Poly. FatPolyunsaturated fat +31.6%
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +58.6%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.