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  6. Beetroot vs. Mustard Greens Raw

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

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Significant differences between beetroot and mustard Greens Raw

  • Beetroot is richer in folate, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, iron, copper, calcium, vitamin B6, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than beetroot.
  • Beetroot has 9 times more folate than mustard Greens Raw. Beetroot has 109µg of folate, while mustard Greens Raw have 12µg.
  • Beetroot has a higher glycemic index (64) than mustard Greens Raw (32).

Specific food types used in this comparison are Beets, raw and Mustard greens, raw.

Infographic

Beetroot vs Mustard Greens Raw infographic
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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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 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 ZincZinc +40%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +105%
Contains more CopperCopper +120%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -74.4%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 FolateFolate +808.3%
Contains more CholineCholine +1100%
Contains more Vitamin CVitamin C +1328.6%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +4925%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +168.7%
Contains more Vitamin KVitamin K +128650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Mustard Greens Raw DV% diff.
Vitamin K 0.2µg 257.5µg 214%
Vitamin C 4.9mg 70mg 72%
Folate 109µg 12µg 24%
Vitamin A 2µg 151µg 17%
Manganese 0.329mg 14%
Vitamin E 0.04mg 2.01mg 13%
Iron 0.8mg 1.64mg 11%
Copper 0.075mg 0.165mg 10%
Calcium 16mg 115mg 10%
Vitamin B6 0.067mg 0.18mg 9%
Vitamin B2 0.04mg 0.11mg 5%
Vitamin B1 0.031mg 0.08mg 4%
Vitamin B3 0.334mg 0.8mg 3%
Phosphorus 40mg 58mg 3%
Sodium 78mg 20mg 3%
Protein 1.61g 2.86g 3%
Potassium 325mg 384mg 2%
Magnesium 23mg 32mg 2%
Carbs 9.56g 4.67g 2%
Fiber 2.8g 3.2g 2%
Choline 6mg 0.5mg 1%
Vitamin B5 0.155mg 0.21mg 1%
Calories 43kcal 27kcal 1%
Zinc 0.35mg 0.25mg 1%
Fats 0.17g 0.42g 0%
Net carbs 6.76g 1.47g N/A
Sugar 6.76g 1.32g N/A
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.027g 0.01g 0%
Monounsaturated fat 0.032g 0.092g 0%
Polyunsaturated fat 0.06g 0.038g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +104.7%
Contains more ProteinProtein +77.6%
Contains more FatsFats +147.1%
Contains more OtherOther +25%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +57.9%
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +187.5%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.