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  6. Lentil vs. Mustard Greens Raw

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

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Significant differences between lentil and mustard Greens Raw

  • Lentil is richer in folate, iron, fiber, phosphorus, and copper, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, and calcium.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than lentil.
  • Lentil has 15 times more folate than mustard Greens Raw. Lentil has 181µg of folate, while mustard Greens Raw have 12µg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Mustard greens, raw.

Infographic

Lentil 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.
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +12.5%
Contains more IronIron +103%
Contains more CopperCopper +52.1%
Contains more ZincZinc +408%
Contains more PhosphorusPhosphorus +210.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +505.3%
~equal in Potassium ~384mg

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.
Lentil
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 +111.3%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin B5Vitamin B5 +203.8%
Contains more FolateFolate +1408.3%
Contains more CholineCholine +6440%
Contains more Vitamin CVitamin C +4566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1727.3%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin KVitamin K +15047.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Mustard Greens Raw DV% diff.
Vitamin K 1.7µg 257.5µg 213%
Vitamin C 1.5mg 70mg 76%
Folate 181µg 12µg 42%
Manganese 0.494mg 21%
Iron 3.33mg 1.64mg 21%
Fiber 7.9g 3.2g 19%
Vitamin A 0µg 151µg 17%
Phosphorus 180mg 58mg 17%
Vitamin E 0.11mg 2.01mg 13%
Protein 9.02g 2.86g 12%
Copper 0.251mg 0.165mg 10%
Calcium 19mg 115mg 10%
Vitamin B5 0.638mg 0.21mg 9%
Zinc 1.27mg 0.25mg 9%
Vitamin B1 0.169mg 0.08mg 7%
Choline 32.7mg 0.5mg 6%
Carbs 20.13g 4.67g 5%
Calories 116kcal 27kcal 4%
Vitamin B2 0.073mg 0.11mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin B3 1.06mg 0.8mg 2%
Sodium 2mg 20mg 1%
Polyunsaturated fat 0.175g 0.038g 1%
Magnesium 36mg 32mg 1%
Fats 0.38g 0.42g 0%
Net carbs 12.23g 1.47g N/A
Potassium 369mg 384mg 0%
Sugar 1.8g 1.32g N/A
Vitamin B6 0.178mg 0.18mg 0%
Saturated fat 0.053g 0.01g 0%
Monounsaturated fat 0.064g 0.092g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +215.4%
Contains more CarbsCarbs +331%
Contains more FatsFats +10.5%
Contains more WaterWater +30.2%
Contains more OtherOther +62.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 +360.5%
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +43.8%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.