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  6. Cereal vs. Mustard Greens Raw

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

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How are cereal and mustard Greens Raw different?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin E.
  • Cereal covers your daily need for vitamin B1, 517% more than mustard Greens Raw.
  • Cereal contains 40 times more sodium than mustard Greens Raw. Cereal contains 795mg of sodium, while mustard Greens Raw contain 20mg.
  • Cereal has a higher glycemic index (69) than mustard Greens Raw (32).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Mustard greens, raw types were used in this article.

Infographic

Cereal 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.
Cereal
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +1976.8%
Contains more ZincZinc +2940%
Contains more PhosphorusPhosphorus +32.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +265.7%
Contains more CopperCopper +20.4%
Contains less SodiumSodium -97.5%

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.
Cereal
Cereal
5
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +439.1%
Contains more Vitamin B1Vitamin B1 +7760%
Contains more Vitamin B2Vitamin B2 +3418.2%
Contains more Vitamin B3Vitamin B3 +3602.5%
Contains more Vitamin B6Vitamin B6 +3225.6%
Contains more Vitamin CVitamin C +81.8%
Contains more Vitamin EVitamin E +2412.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Mustard Greens Raw DV% diff.
Vitamin B1 6.288mg 0.08mg 517%
Vitamin B6 5.986mg 0.18mg 447%
Iron 34.06mg 1.64mg 405%
Vitamin B2 3.87mg 0.11mg 289%
Vitamin K 0µg 257.5µg 215%
Vitamin B3 29.62mg 0.8mg 180%
Vitamin A 814µg 151µg 74%
Zinc 7.6mg 0.25mg 67%
Vitamin C 38.5mg 70mg 35%
Manganese 0.79mg 34%
Sodium 795mg 20mg 34%
Carbs 86.85g 4.67g 27%
Calories 378kcal 27kcal 18%
Vitamin E 0.08mg 2.01mg 13%
Calcium 10mg 115mg 11%
Selenium 6.3µg 0.9µg 10%
Potassium 105mg 384mg 8%
Fiber 1.4g 3.2g 7%
Protein 6.06g 2.86g 6%
Copper 0.137mg 0.165mg 3%
Magnesium 19mg 32mg 3%
Folate 12µg 3%
Phosphorus 77mg 58mg 3%
Polyunsaturated fat 0.354g 0.038g 2%
Fats 1.08g 0.42g 1%
Saturated fat 0.26g 0.01g 1%
Net carbs 85.45g 1.47g N/A
Sugar 10.35g 1.32g N/A
Vitamin B5 0.226mg 0.21mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.204g 0.092g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +111.9%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +1759.7%
Contains more OtherOther +65.2%
Contains more WaterWater +2299.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +121.7%
Contains more Poly. FatPolyunsaturated fat +831.6%
Contains less Sat. FatSaturated fat -96.2%

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. 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.