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  6. Arrowroot vs. Mustard Greens Raw

Arrowroot vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between arrowroot and mustard Greens Raw?

  • Arrowroot is higher in folate, iron, vitamin B6, phosphorus, vitamin B3, and vitamin B1, yet mustard Greens Raw are higher in vitamin C, vitamin A, calcium, and fiber.
  • Arrowroot's daily need coverage for folate is 82% more.
  • Arrowroot has 2 times more vitamin B3 than mustard Greens Raw. While arrowroot has 1.693mg of vitamin B3, mustard Greens Raw have only 0.8mg.
  • The glycemic index of mustard Greens Raw is lower.

We used Arrowroot, raw and Mustard greens, raw types in this article.

Infographic

Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 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 +18.2%
Contains more IronIron +35.4%
Contains more ZincZinc +152%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +1816.7%
Contains more CopperCopper +36.4%
Contains less SodiumSodium -23.1%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 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 +78.8%
Contains more Vitamin B3Vitamin B3 +111.6%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more FolateFolate +2716.7%
Contains more Vitamin CVitamin C +3584.2%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin B2Vitamin B2 +86.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Folate 338µg 12µg 82%
Vitamin C 1.9mg 70mg 76%
Vitamin A 1µg 151µg 17%
Vitamin E 2.01mg 13%
Calcium 6mg 115mg 11%
Manganese 0.174mg 8%
Fiber 1.3g 3.2g 8%
Vitamin B6 0.266mg 0.18mg 7%
Iron 2.22mg 1.64mg 7%
Phosphorus 98mg 58mg 6%
Vitamin B3 1.693mg 0.8mg 6%
Vitamin B1 0.143mg 0.08mg 5%
Copper 0.121mg 0.165mg 5%
Vitamin B2 0.059mg 0.11mg 4%
Zinc 0.63mg 0.25mg 3%
Protein 4.24g 2.86g 3%
Carbs 13.39g 4.67g 3%
Potassium 454mg 384mg 2%
Magnesium 25mg 32mg 2%
Vitamin B5 0.292mg 0.21mg 2%
Calories 65kcal 27kcal 2%
Fats 0.2g 0.42g 0%
Net carbs 12.09g 1.47g N/A
Sugar 1.32g N/A
Sodium 26mg 20mg 0%
Selenium 0.7µg 0.9µg 0%
Choline 0.5mg 0%
Saturated fat 0.039g 0.01g 0%
Monounsaturated fat 0.004g 0.092g 0%
Polyunsaturated fat 0.092g 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 +48.3%
Contains more CarbsCarbs +186.7%
Contains more FatsFats +110%
Contains more WaterWater +12.3%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 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 +142.1%
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +2200%

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.