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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Mustard Greens Raw
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.1)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 5.1g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 581mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.979g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.