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  6. Wheat Bread vs. Mustard Greens Raw

Wheat Bread vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and mustard Greens Raw

  • Wheat Bread has more selenium, vitamin B3, iron, vitamin B1, vitamin B2, and phosphorus; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 210% more than wheat Bread.
  • Mustard Greens Raw contain 37 times less selenium than wheat Bread. Wheat Bread contains 33.4µg of selenium, while mustard Greens Raw contain 0.9µg.
  • Mustard Greens Raw have less sodium.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Mustard greens, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +43.5%
Contains more IronIron +149.4%
Contains more CopperCopper +20%
Contains more ZincZinc +488%
Contains more PhosphorusPhosphorus +224.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3611.1%
Contains more PotassiumPotassium +72.2%
Contains less SodiumSodium -96.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +448.8%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +681.3%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more FolateFolate +616.7%
Contains more CholineCholine +4320%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +4417.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Mustard Greens Raw DV% diff.
Vitamin K 5.7µg 257.5µg 210%
Vitamin C 0.2mg 70mg 78%
Manganese 1.377mg 60%
Selenium 33.4µg 0.9µg 59%
Vitamin B3 6.25mg 0.8mg 34%
Iron 4.09mg 1.64mg 31%
Vitamin B1 0.439mg 0.08mg 30%
Sodium 601mg 20mg 25%
Vitamin B2 0.382mg 0.11mg 21%
Protein 12.96g 2.86g 20%
Phosphorus 188mg 58mg 19%
Folate 86µg 12µg 19%
Carbs 55.77g 4.67g 17%
Vitamin A 0µg 151µg 17%
Calories 313kcal 27kcal 14%
Vitamin E 0.24mg 2.01mg 12%
Zinc 1.47mg 0.25mg 11%
Polyunsaturated fat 1.72g 0.038g 11%
Fats 4.27g 0.42g 6%
Fiber 4.7g 3.2g 6%
Magnesium 59mg 32mg 6%
Potassium 223mg 384mg 5%
Calcium 165mg 115mg 5%
Vitamin B5 0.456mg 0.21mg 5%
Copper 0.198mg 0.165mg 4%
Choline 22.1mg 0.5mg 4%
Saturated fat 0.989g 0.01g 4%
Vitamin B6 0.153mg 0.18mg 2%
Monounsaturated fat 1.019g 0.092g 2%
Net carbs 51.07g 1.47g N/A
Sugar 6.42g 1.32g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +353.1%
Contains more FatsFats +916.7%
Contains more CarbsCarbs +1094.2%
Contains more OtherOther +105.2%
Contains more WaterWater +274.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 Mono. FatMonounsaturated fat +1007.6%
Contains more Poly. FatPolyunsaturated fat +4426.3%
Contains less Sat. FatSaturated fat -99%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.