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  6. Plantain raw vs. Mustard Greens Raw

Plantain raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between Plantain raw and Mustard Greens Raw?

  • Plantain raw is higher in Vitamin B6, yet Mustard Greens Raw are higher in Vitamin K, Vitamin C, Iron, Vitamin E , Calcium, Vitamin A RAE, and Copper.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 214% more.
  • Plantain raw has 2 times more Vitamin B6 than Mustard Greens Raw. While Plantain raw has 0.299mg of Vitamin B6, Mustard Greens Raw have only 0.18mg.

We used Plantains, raw and Mustard greens, raw types in this article.

Infographic

Plantain raw 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.
Plantain raw
Plantain raw
4
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Magnesium +15.6%
Contains more Potassium +29.9%
Contains less Sodium -80%
Contains more Selenium +66.7%
Contains more Calcium +3733.3%
Contains more Iron +173.3%
Contains more Phosphorus +70.6%
Contains more Zinc +78.6%
Contains more Copper +103.7%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Magnesium +15.6%
Contains more Potassium +29.9%
Contains less Sodium -80%
Contains more Selenium +66.7%
Contains more Calcium +3733.3%
Contains more Iron +173.3%
Contains more Phosphorus +70.6%
Contains more Zinc +78.6%
Contains more Copper +103.7%

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.
Plantain raw
Plantain raw
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B5 +23.8%
Contains more Vitamin B6 +66.1%
Contains more Folate +83.3%
Contains more Vitamin A +168.3%
Contains more Vitamin E +1335.7%
Contains more Vitamin C +280.4%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +16.6%
Contains more Vitamin K +36685.7%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 B5 +23.8%
Contains more Vitamin B6 +66.1%
Contains more Folate +83.3%
Contains more Vitamin A +168.3%
Contains more Vitamin E +1335.7%
Contains more Vitamin C +280.4%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +16.6%
Contains more Vitamin K +36685.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Carbs +582.9%
Contains more Protein +120%
Contains more Fats +13.5%
Contains more Water +38.9%
Contains more Other +16.4%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 Carbs +582.9%
Contains more Protein +120%
Contains more Fats +13.5%
Contains more Water +38.9%
Contains more Other +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +81.6%
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +187.5%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +81.6%
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +187.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Mustard Greens Raw Opinion
Net carbs 29.59g 1.47g Plantain raw
Protein 1.3g 2.86g Mustard Greens Raw
Fats 0.37g 0.42g Mustard Greens Raw
Carbs 31.89g 4.67g Plantain raw
Calories 122kcal 27kcal Plantain raw
Sugar 15g 1.32g Mustard Greens Raw
Fiber 2.3g 3.2g Mustard Greens Raw
Calcium 3mg 115mg Mustard Greens Raw
Iron 0.6mg 1.64mg Mustard Greens Raw
Magnesium 37mg 32mg Plantain raw
Phosphorus 34mg 58mg Mustard Greens Raw
Potassium 499mg 384mg Plantain raw
Sodium 4mg 20mg Plantain raw
Zinc 0.14mg 0.25mg Mustard Greens Raw
Copper 0.081mg 0.165mg Mustard Greens Raw
Selenium 1.5µg 0.9µg Plantain raw
Vitamin A 1127IU 3024IU Mustard Greens Raw
Vitamin A RAE 56µg 151µg Mustard Greens Raw
Vitamin E 0.14mg 2.01mg Mustard Greens Raw
Vitamin C 18.4mg 70mg Mustard Greens Raw
Vitamin B1 0.052mg 0.08mg Mustard Greens Raw
Vitamin B2 0.054mg 0.11mg Mustard Greens Raw
Vitamin B3 0.686mg 0.8mg Mustard Greens Raw
Vitamin B5 0.26mg 0.21mg Plantain raw
Vitamin B6 0.299mg 0.18mg Plantain raw
Folate 22µg 12µg Plantain raw
Vitamin K 0.7µg 257.5µg Mustard Greens Raw
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.143g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.032g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.069g 0.038g Plantain raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw 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
23%
Plantain raw
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
15%
Plantain raw
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 13.68g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 5)
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)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.