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  6. Lemongrass vs. Mustard Greens Raw

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

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Important differences between lemongrass and mustard Greens Raw

  • Lemongrass has more iron, zinc, folate, copper, potassium, magnesium, and phosphorus; however, mustard Greens Raw are richer in vitamin C, vitamin A, and vitamin B6.
  • Lemongrass's daily need coverage for iron is 82% more.
  • Lemongrass contains 9 times more zinc than mustard Greens Raw. Lemongrass contains 2.23mg of zinc, while mustard Greens Raw contain 0.25mg.

The food varieties used in the comparison are Lemon grass (citronella), raw and Mustard greens, raw.

Infographic

Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
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 +87.5%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +398.2%
Contains more CopperCopper +61.2%
Contains more ZincZinc +792%
Contains more PhosphorusPhosphorus +74.1%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +76.9%
Contains more SeleniumSelenium +28.6%

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
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 B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more FolateFolate +525%
Contains more Vitamin CVitamin C +2592.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +23.1%
Contains more Vitamin B5Vitamin B5 +320%
Contains more Vitamin B6Vitamin B6 +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lemongrass Mustard Greens Raw DV% diff.
Manganese 5.224mg 227%
Vitamin K 257.5µg 215%
Iron 8.17mg 1.64mg 82%
Vitamin C 2.6mg 70mg 75%
Zinc 2.23mg 0.25mg 18%
Vitamin A 0µg 151µg 17%
Folate 75µg 12µg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Copper 0.266mg 0.165mg 11%
Potassium 723mg 384mg 10%
Vitamin B6 0.08mg 0.18mg 8%
Carbs 25.31g 4.67g 7%
Magnesium 60mg 32mg 7%
Phosphorus 101mg 58mg 6%
Calcium 65mg 115mg 5%
Calories 99kcal 27kcal 4%
Vitamin B5 0.05mg 0.21mg 3%
Protein 1.82g 2.86g 2%
Vitamin B2 0.135mg 0.11mg 2%
Vitamin B3 1.101mg 0.8mg 2%
Sodium 6mg 20mg 1%
Polyunsaturated fat 0.17g 0.038g 1%
Vitamin B1 0.065mg 0.08mg 1%
Fats 0.49g 0.42g 0%
Net carbs 25.31g 1.47g N/A
Sugar 1.32g N/A
Selenium 0.7µg 0.9µg 0%
Choline 0.5mg 0%
Saturated fat 0.119g 0.01g 0%
Monounsaturated fat 0.054g 0.092g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 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 FatsFats +16.7%
Contains more CarbsCarbs +442%
Contains more OtherOther +33.3%
Contains more ProteinProtein +57.1%
Contains more WaterWater +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 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 +347.4%
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +70.4%

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.