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  6. Olive oil vs. Mustard Greens Raw

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

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Summary of differences between Olive oil and Mustard Greens Raw

  • Olive oil has more Vitamin E , while Mustard Greens Raw has more Vitamin K, Vitamin C, Copper, Vitamin A RAE, Vitamin B6, Iron, Fiber, and Calcium.
  • Mustard Greens Raw covers your daily need of Vitamin K 164% more than Olive oil.
  • Olive oil contains 1381 times more Saturated Fat than Mustard Greens Raw. While Olive oil contains 13.808g of Saturated Fat, Mustard Greens Raw contain only 0.01g.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Mustard greens, raw.

Infographic

Olive 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.
Olive oil
Olive oil
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -90%
Contains more Calcium +11400%
Contains more Iron +192.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +38300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -90%
Contains more Calcium +11400%
Contains more Iron +192.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +38300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
1
:
9
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin E +613.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +327.7%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin E +613.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +327.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +23709.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Mustard Greens Raw
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 Fats +23709.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +79205.4%
Contains more Polyunsaturated fat +27592.1%
Contains less Saturated Fat -99.9%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +79205.4%
Contains more Polyunsaturated fat +27592.1%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Mustard Greens Raw Opinion
Net carbs 0g 1.47g Mustard Greens Raw
Protein 0g 2.86g Mustard Greens Raw
Fats 100g 0.42g Olive oil
Carbs 0g 4.67g Mustard Greens Raw
Calories 884kcal 27kcal Olive oil
Sugar 0g 1.32g Olive oil
Fiber 0g 3.2g Mustard Greens Raw
Calcium 1mg 115mg Mustard Greens Raw
Iron 0.56mg 1.64mg Mustard Greens Raw
Magnesium 0mg 32mg Mustard Greens Raw
Phosphorus 0mg 58mg Mustard Greens Raw
Potassium 1mg 384mg Mustard Greens Raw
Sodium 2mg 20mg Olive oil
Zinc 0mg 0.25mg Mustard Greens Raw
Copper 0mg 0.165mg Mustard Greens Raw
Selenium 0µg 0.9µg Mustard Greens Raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 14.35mg 2.01mg Olive oil
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0mg 0.08mg Mustard Greens Raw
Vitamin B2 0mg 0.11mg Mustard Greens Raw
Vitamin B3 0mg 0.8mg Mustard Greens Raw
Vitamin B5 0mg 0.21mg Mustard Greens Raw
Vitamin B6 0mg 0.18mg Mustard Greens Raw
Folate 0µg 12µg Mustard Greens Raw
Vitamin K 60.2µg 257.5µg Mustard Greens Raw
Saturated Fat 13.808g 0.01g Mustard Greens Raw
Monounsaturated Fat 72.961g 0.092g Olive oil
Polyunsaturated fat 10.523g 0.038g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Olive oil
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
2%
Olive oil
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 13.798g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.4)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.