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  6. Curry powder vs. Mustard Greens Raw

Curry powder vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between curry powder and mustard Greens Raw

  • Curry powder has more iron, fiber, vitamin E, copper, selenium, magnesium, and phosphorus; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Curry powder covers your daily iron needs 218% more than mustard Greens Raw.
  • Mustard Greens Raw contain 45 times less selenium than curry powder. Curry powder contains 40.3µg of selenium, while mustard Greens Raw contain 0.9µg.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Spices, curry powder and Mustard greens, raw.

Infographic

Curry powder 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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
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 +696.9%
Contains more CalciumCalcium +356.5%
Contains more PotassiumPotassium +204.7%
Contains more IronIron +1064.6%
Contains more CopperCopper +627.3%
Contains more ZincZinc +1780%
Contains more PhosphorusPhosphorus +532.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4377.8%
Contains less SodiumSodium -61.5%

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.
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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
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 +1155.7%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +307.5%
Contains more Vitamin B5Vitamin B5 +409.5%
Contains more FolateFolate +366.7%
Contains more CholineCholine +12740%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more Vitamin KVitamin K +158%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Curry powder Mustard Greens Raw DV% diff.
Manganese 8.3mg 361%
Iron 19.1mg 1.64mg 218%
Fiber 53.2g 3.2g 200%
Vitamin E 25.24mg 2.01mg 155%
Vitamin K 99.8µg 257.5µg 131%
Copper 1.2mg 0.165mg 115%
Vitamin C 0.7mg 70mg 77%
Selenium 40.3µg 0.9µg 72%
Magnesium 255mg 32mg 53%
Phosphorus 367mg 58mg 44%
Calcium 525mg 115mg 41%
Zinc 4.7mg 0.25mg 40%
Potassium 1170mg 384mg 23%
Protein 14.29g 2.86g 23%
Monounsaturated fat 8.782g 0.092g 22%
Fats 14.01g 0.42g 21%
Polyunsaturated fat 3.056g 0.038g 20%
Vitamin A 1µg 151µg 17%
Carbs 55.83g 4.67g 17%
Vitamin B5 1.07mg 0.21mg 17%
Vitamin B3 3.26mg 0.8mg 15%
Calories 325kcal 27kcal 15%
Choline 64.2mg 0.5mg 12%
Folate 56µg 12µg 11%
Vitamin B1 0.176mg 0.08mg 8%
Saturated fat 1.648g 0.01g 7%
Vitamin B2 0.2mg 0.11mg 7%
Vitamin B6 0.105mg 0.18mg 6%
Sodium 52mg 20mg 1%
Fructose 0.79g 1%
Net carbs 2.63g 1.47g N/A
Sugar 2.76g 1.32g N/A
Tryptophan 0.11mg 0%
Threonine 0.35mg 0%
Isoleucine 0.63mg 0%
Leucine 0.89mg 0%
Lysine 0.7mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.75mg 0%
Histidine 0.29mg 0%
Omega-3 - ALA 0.255g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 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 +399.7%
Contains more FatsFats +3235.7%
Contains more CarbsCarbs +1095.5%
Contains more OtherOther +423.7%
Contains more WaterWater +930.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 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 +9445.7%
Contains more Poly. FatPolyunsaturated fat +7942.1%
Contains less Sat. FatSaturated fat -99.4%

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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.