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  6. Canola oil vs. Mustard Greens Raw

Canola oil vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between canola oil and mustard Greens Raw

  • Canola oil has more vitamin E; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, fiber, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 155% more.
  • Canola oil contains 737 times more saturated fat than mustard Greens Raw. Canola oil contains 7.365g of saturated fat, while mustard Greens Raw contain 0.01g.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Oil, canola and Mustard greens, raw.

Infographic

Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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 EVitamin E +768.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +261.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Mustard Greens Raw DV% diff.
Polyunsaturated fat 28.142g 0.038g 187%
Monounsaturated fat 63.276g 0.092g 158%
Vitamin K 71.3µg 257.5µg 155%
Fats 100g 0.42g 153%
Vitamin E 17.46mg 2.01mg 103%
Vitamin C 0mg 70mg 78%
Calories 884kcal 27kcal 43%
Saturated fat 7.365g 0.01g 33%
Iron 0mg 1.64mg 21%
Copper 0mg 0.165mg 18%
Vitamin A 0µg 151µg 17%
Vitamin B6 0mg 0.18mg 14%
Fiber 0g 3.2g 13%
Calcium 0mg 115mg 12%
Potassium 0mg 384mg 11%
Magnesium 0mg 32mg 8%
Phosphorus 0mg 58mg 8%
Vitamin B2 0mg 0.11mg 8%
Vitamin B1 0mg 0.08mg 7%
Protein 0g 2.86g 6%
Vitamin B3 0mg 0.8mg 5%
Vitamin B5 0mg 0.21mg 4%
Folate 0µg 12µg 3%
Selenium 0µg 0.9µg 2%
Zinc 0mg 0.25mg 2%
Carbs 0g 4.67g 2%
Sodium 0mg 20mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Trans fat 0.395g 0g N/A
Choline 0.2mg 0.5mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +23709.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 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 +68678.3%
Contains more Poly. FatPolyunsaturated fat +73957.9%
Contains less Sat. FatSaturated fat -99.9%

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.