Hummus vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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How are hummus and mustard Greens Raw different?
- Hummus is richer in copper, folate, phosphorus, zinc, fiber, iron, and magnesium, while mustard Greens Raw are higher in vitamin C and vitamin A.
- Mustard Greens Raw cover your daily need for vitamin C, 78% more than hummus.
- Hummus contains 19 times more sodium than mustard Greens Raw. Hummus contains 379mg of sodium, while mustard Greens Raw contain 20mg.
- Mustard Greens Raw have a higher glycemic index (32) than hummus (6).
Hummus, commercial and Mustard greens, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +121.9% |
| Contains more IronIron | +48.8% |
| Contains more CopperCopper | +219.4% |
| Contains more ZincZinc | +632% |
| Contains more PhosphorusPhosphorus | +203.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +188.9% |
| Contains more CalciumCalcium | +202.6% |
| Contains more PotassiumPotassium | +68.4% |
| Contains less SodiumSodium | -94.7% |
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 | +125% |
| Contains more FolateFolate | +591.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +71.9% |
| Contains more Vitamin B3Vitamin B3 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +59.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 257.5µg | 215% | |
| Vitamin C | 0mg | 70mg | 78% |
| Copper | 0.527mg | 0.165mg | 40% |
| Manganese | 0.773mg | 34% | |
| Polyunsaturated fat | 3.613g | 0.038g | 24% |
| Folate | 83µg | 12µg | 18% |
| Vitamin A | 151µg | 17% | |
| Phosphorus | 176mg | 58mg | 17% |
| Sodium | 379mg | 20mg | 16% |
| Zinc | 1.83mg | 0.25mg | 14% |
| Fats | 9.6g | 0.42g | 14% |
| Vitamin E | 2.01mg | 13% | |
| Fiber | 6g | 3.2g | 11% |
| Iron | 2.44mg | 1.64mg | 10% |
| Monounsaturated fat | 4.039g | 0.092g | 10% |
| Protein | 7.9g | 2.86g | 10% |
| Magnesium | 71mg | 32mg | 9% |
| Vitamin B1 | 0.18mg | 0.08mg | 8% |
| Calcium | 38mg | 115mg | 8% |
| Calories | 166kcal | 27kcal | 7% |
| Saturated fat | 1.437g | 0.01g | 6% |
| Potassium | 228mg | 384mg | 5% |
| Vitamin B2 | 0.064mg | 0.11mg | 4% |
| Carbs | 14.29g | 4.67g | 3% |
| Selenium | 2.6µg | 0.9µg | 3% |
| Vitamin B5 | 0.132mg | 0.21mg | 2% |
| Vitamin B6 | 0.2mg | 0.18mg | 2% |
| Vitamin B3 | 0.582mg | 0.8mg | 1% |
| Net carbs | 8.29g | 1.47g | N/A |
| Sugar | 1.32g | N/A | |
| Choline | 0.5mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +176.2% |
| Contains more FatsFats | +2185.7% |
| Contains more CarbsCarbs | +206% |
| Contains more OtherOther | +20% |
| Contains more WaterWater | +36.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 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 | +4290.2% |
| Contains more Poly. FatPolyunsaturated fat | +9407.9% |
| Contains less Sat. FatSaturated fat | -99.3% |