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  6. Buckwheat vs. Mustard Greens Raw

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

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Significant differences between buckwheat and mustard Greens Raw

  • Mustard Greens Raw are richer than buckwheat in vitamin K, vitamin C, vitamin A, vitamin E, calcium, iron, potassium, vitamin B6, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than buckwheat.
  • Buckwheat has 2 times more magnesium than mustard Greens Raw. Buckwheat has 51mg of magnesium, while mustard Greens Raw have 32mg.
  • Buckwheat has a higher glycemic index (51) than mustard Greens Raw (32).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Mustard greens, raw.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +59.4%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +336.4%
Contains more IronIron +105%
Contains more CopperCopper +13%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +71%
Contains more FolateFolate +16.7%
Contains more CholineCholine +3920%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +13452.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Mustard Greens Raw DV% diff.
Vitamin K 1.9µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Manganese 0.403mg 18%
Vitamin A 0µg 151µg 17%
Vitamin E 0.09mg 2.01mg 13%
Calcium 7mg 115mg 11%
Iron 0.8mg 1.64mg 11%
Potassium 88mg 384mg 9%
Vitamin B6 0.077mg 0.18mg 8%
Carbs 19.94g 4.67g 5%
Magnesium 51mg 32mg 5%
Vitamin B2 0.039mg 0.11mg 5%
Choline 20.1mg 0.5mg 4%
Calories 92kcal 27kcal 3%
Vitamin B5 0.359mg 0.21mg 3%
Vitamin B1 0.04mg 0.08mg 3%
Zinc 0.61mg 0.25mg 3%
Selenium 2.2µg 0.9µg 2%
Copper 0.146mg 0.165mg 2%
Phosphorus 70mg 58mg 2%
Fiber 2.7g 3.2g 2%
Sodium 4mg 20mg 1%
Folate 14µg 12µg 1%
Polyunsaturated fat 0.188g 0.038g 1%
Saturated fat 0.134g 0.01g 1%
Vitamin B3 0.94mg 0.8mg 1%
Protein 3.38g 2.86g 1%
Fats 0.62g 0.42g 0%
Net carbs 17.24g 1.47g N/A
Sugar 0.9g 1.32g N/A
Monounsaturated fat 0.188g 0.092g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +18.2%
Contains more FatsFats +47.6%
Contains more CarbsCarbs +327%
Contains more WaterWater +19.9%
Contains more OtherOther +214%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 +104.3%
Contains more Poly. FatPolyunsaturated fat +394.7%
Contains less Sat. FatSaturated fat -92.5%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.