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

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The main differences between cumin and mustard Greens Raw

  • Cumin has more iron, calcium, magnesium, copper, phosphorus, vitamin B1, zinc, and potassium; however, mustard Greens Raw have more vitamin K and vitamin C.
  • Daily need coverage for iron for cumin is 809% higher.
  • Mustard Greens Raw have 19 times less zinc than cumin. Cumin has 4.8mg of zinc, while mustard Greens Raw have 0.25mg.
  • Mustard Greens Raw have a higher glycemic index than cumin.

Food types used in this article are Spices, cumin seed and Mustard greens, raw.

Infographic

Cumin vs Mustard Greens Raw infographic
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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.
Cumin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
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 MagnesiumMagnesium +1043.8%
Contains more CalciumCalcium +709.6%
Contains more PotassiumPotassium +365.6%
Contains more IronIron +3946.3%
Contains more CopperCopper +425.5%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +760.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +477.8%
Contains less SodiumSodium -88.1%

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.
Cumin
6
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
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 +65.7%
Contains more Vitamin B1Vitamin B1 +685%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B3Vitamin B3 +472.4%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more CholineCholine +4840%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +135.9%
Contains more Vitamin KVitamin K +4668.5%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cumin Mustard Greens Raw DV% diff.
Iron 66.36mg 1.64mg 809%
Vitamin K 5.4µg 257.5µg 210%
Manganese 3.333mg 145%
Calcium 931mg 115mg 82%
Magnesium 366mg 32mg 80%
Copper 0.867mg 0.165mg 78%
Vitamin C 7.7mg 70mg 69%
Phosphorus 499mg 58mg 63%
Vitamin B1 0.628mg 0.08mg 46%
Potassium 1788mg 384mg 41%
Zinc 4.8mg 0.25mg 41%
Monounsaturated fat 14.04g 0.092g 35%
Fats 22.27g 0.42g 34%
Protein 17.81g 2.86g 30%
Fiber 10.5g 3.2g 29%
Vitamin B3 4.579mg 0.8mg 24%
Polyunsaturated fat 3.279g 0.038g 22%
Vitamin B6 0.435mg 0.18mg 20%
Vitamin B2 0.327mg 0.11mg 17%
Calories 375kcal 27kcal 17%
Carbs 44.24g 4.67g 13%
Vitamin A 64µg 151µg 10%
Vitamin E 3.33mg 2.01mg 9%
Selenium 5.2µg 0.9µg 8%
Saturated fat 1.535g 0.01g 7%
Sodium 168mg 20mg 6%
Vitamin B5 0.21mg 4%
Choline 24.7mg 0.5mg 4%
Folate 10µg 12µg 1%
Net carbs 33.74g 1.47g N/A
Sugar 2.25g 1.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 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 +522.7%
Contains more FatsFats +5202.4%
Contains more CarbsCarbs +847.3%
Contains more OtherOther +464.4%
Contains more WaterWater +1025.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 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 +15160.9%
Contains more Poly. FatPolyunsaturated fat +8528.9%
Contains less Sat. FatSaturated fat -99.3%

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.