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  6. Couscous vs. Mustard Greens Raw

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

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How are couscous and mustard Greens Raw different?

  • Couscous is higher in selenium; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, calcium, vitamin B6, and potassium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Couscous contains 31 times more selenium than mustard Greens Raw. While couscous contains 27.5µg of selenium, mustard Greens Raw contain only 0.9µg.
  • Mustard Greens Raw have a lower glycemic index (32) than couscous (65).

Couscous, cooked and Mustard greens, raw are the varieties used in this article.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2955.6%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +562.1%
Contains more IronIron +331.6%
Contains more CopperCopper +302.4%
Contains more PhosphorusPhosphorus +163.6%
~equal in Zinc ~0.25mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +22.9%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more FolateFolate +25%
Contains more CholineCholine +560%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1446.2%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin KVitamin K +257400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 27.5µg 0.9µg 48%
Vitamin A 0µg 151µg 17%
Iron 0.38mg 1.64mg 16%
Copper 0.041mg 0.165mg 14%
Vitamin E 0.13mg 2.01mg 13%
Calcium 8mg 115mg 11%
Potassium 58mg 384mg 10%
Vitamin B6 0.051mg 0.18mg 10%
Fiber 1.4g 3.2g 7%
Carbs 23.22g 4.67g 6%
Magnesium 8mg 32mg 6%
Vitamin B2 0.027mg 0.11mg 6%
Phosphorus 22mg 58mg 5%
Manganese 0.084mg 4%
Calories 112kcal 27kcal 4%
Vitamin B5 0.371mg 0.21mg 3%
Protein 3.79g 2.86g 2%
Folate 15µg 12µg 1%
Choline 3.3mg 0.5mg 1%
Vitamin B1 0.063mg 0.08mg 1%
Vitamin B3 0.983mg 0.8mg 1%
Sodium 5mg 20mg 1%
Fats 0.16g 0.42g 0%
Net carbs 21.82g 1.47g N/A
Sugar 0.1g 1.32g N/A
Zinc 0.26mg 0.25mg 0%
Saturated fat 0.029g 0.01g 0%
Monounsaturated fat 0.022g 0.092g 0%
Polyunsaturated fat 0.064g 0.038g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +32.5%
Contains more CarbsCarbs +397.2%
Contains more FatsFats +162.5%
Contains more WaterWater +25%
Contains more OtherOther +419.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 Poly. FatPolyunsaturated fat +68.4%
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +318.2%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.