Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garlic
  5. Compare
  6. Garlic vs. Mustard Greens Raw

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

Compare

A recap on differences between garlic and mustard Greens Raw

  • Garlic has more vitamin B6, selenium, copper, phosphorus, vitamin B1, and zinc; however, mustard Greens Raw are higher in vitamin K, vitamin A, vitamin C, and vitamin E.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than garlic.
  • Mustard Greens Raw contain 16 times less selenium than garlic. Garlic contains 14.2µg of selenium, while mustard Greens Raw contain 0.9µg.

Food varieties used in this article are Garlic, raw and Mustard greens, raw.

Infographic

Garlic 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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +57.4%
Contains more CopperCopper +81.2%
Contains more ZincZinc +364%
Contains more PhosphorusPhosphorus +163.8%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1477.8%
Contains more MagnesiumMagnesium +28%
~equal in Potassium ~384mg
~equal in Iron ~1.64mg

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.
Garlic
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 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 B1Vitamin B1 +150%
Contains more Vitamin B5Vitamin B5 +183.8%
Contains more Vitamin B6Vitamin B6 +586.1%
Contains more CholineCholine +4540%
Contains more Vitamin CVitamin C +124.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2412.5%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin KVitamin K +15047.1%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Mustard Greens Raw DV% diff.
Vitamin K 1.7µg 257.5µg 213%
Vitamin B6 1.235mg 0.18mg 81%
Manganese 1.672mg 73%
Vitamin C 31.2mg 70mg 43%
Selenium 14.2µg 0.9µg 24%
Vitamin A 0µg 151µg 17%
Copper 0.299mg 0.165mg 15%
Phosphorus 153mg 58mg 14%
Vitamin E 0.08mg 2.01mg 13%
Vitamin B1 0.2mg 0.08mg 10%
Carbs 33.06g 4.67g 9%
Vitamin B5 0.596mg 0.21mg 8%
Zinc 1.16mg 0.25mg 8%
Calcium 181mg 115mg 7%
Protein 6.36g 2.86g 7%
Calories 149kcal 27kcal 6%
Fiber 2.1g 3.2g 4%
Choline 23.2mg 0.5mg 4%
Folate 3µg 12µg 2%
Magnesium 25mg 32mg 2%
Polyunsaturated fat 0.249g 0.038g 1%
Iron 1.7mg 1.64mg 1%
Potassium 401mg 384mg 1%
Vitamin B3 0.7mg 0.8mg 1%
Fats 0.5g 0.42g 0%
Net carbs 30.96g 1.47g N/A
Sugar 1g 1.32g N/A
Sodium 17mg 20mg 0%
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.089g 0.01g 0%
Monounsaturated fat 0.011g 0.092g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +122.4%
Contains more FatsFats +19%
Contains more CarbsCarbs +607.9%
Contains more WaterWater +54.8%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +555.3%
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +736.4%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.