Groat vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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How are groat and mustard Greens Raw different?
- Groat is richer in copper, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, and zinc, while mustard Greens Raw are higher in vitamin C and vitamin A.
- Groat covers your daily need for copper, 104% more than mustard Greens Raw.
- Groat contains 10 times more zinc than mustard Greens Raw. Groat contains 2.4mg of zinc, while mustard Greens Raw contain 0.25mg.
- Groat has a higher glycemic index (54) than mustard Greens Raw (32).
Buckwheat and Mustard greens, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +621.9% |
| Contains more PotassiumPotassium | +19.8% |
| Contains more IronIron | +34.1% |
| Contains more CopperCopper | +566.7% |
| Contains more ZincZinc | +860% |
| Contains more PhosphorusPhosphorus | +498.3% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +822.2% |
| Contains more CalciumCalcium | +538.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +26.3% |
| Contains more Vitamin B2Vitamin B2 | +286.4% |
| Contains more Vitamin B3Vitamin B3 | +777.5% |
| Contains more Vitamin B5Vitamin B5 | +487.1% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 257.5µg | 215% | |
| Copper | 1.1mg | 0.165mg | 104% |
| Vitamin C | 0mg | 70mg | 78% |
| Manganese | 1.3mg | 57% | |
| Magnesium | 231mg | 32mg | 47% |
| Phosphorus | 347mg | 58mg | 41% |
| Vitamin B3 | 7.02mg | 0.8mg | 39% |
| Fiber | 10g | 3.2g | 27% |
| Vitamin B2 | 0.425mg | 0.11mg | 24% |
| Carbs | 71.5g | 4.67g | 22% |
| Protein | 13.25g | 2.86g | 21% |
| Zinc | 2.4mg | 0.25mg | 20% |
| Vitamin B5 | 1.233mg | 0.21mg | 20% |
| Vitamin A | 0µg | 151µg | 17% |
| Calories | 343kcal | 27kcal | 16% |
| Vitamin E | 2.01mg | 13% | |
| Selenium | 8.3µg | 0.9µg | 13% |
| Calcium | 18mg | 115mg | 10% |
| Iron | 2.2mg | 1.64mg | 7% |
| Polyunsaturated fat | 1.039g | 0.038g | 7% |
| Folate | 30µg | 12µg | 5% |
| Fats | 3.4g | 0.42g | 5% |
| Saturated fat | 0.741g | 0.01g | 3% |
| Monounsaturated fat | 1.04g | 0.092g | 2% |
| Vitamin B1 | 0.101mg | 0.08mg | 2% |
| Vitamin B6 | 0.21mg | 0.18mg | 2% |
| Potassium | 460mg | 384mg | 2% |
| Sodium | 1mg | 20mg | 1% |
| Net carbs | 61.5g | 1.47g | N/A |
| Sugar | 1.32g | N/A | |
| Choline | 0.5mg | 0% | |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +363.3% |
| Contains more FatsFats | +709.5% |
| Contains more CarbsCarbs | +1431% |
| Contains more OtherOther | +55.6% |
| Contains more WaterWater | +830.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
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 | +1030.4% |
| Contains more Poly. FatPolyunsaturated fat | +2634.2% |
| Contains less Sat. FatSaturated fat | -98.7% |