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  6. Maitake mushrooms vs. Mustard Greens

Maitake mushrooms vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Maitake mushrooms and Mustard Greens

  • Maitake mushrooms have more Vitamin D, Vitamin B3, Vitamin B2, Copper, and Choline, however, Mustard Greens have more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 494% higher.

Food types used in this article are Mushrooms, maitake, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Maitake mushrooms vs Mustard Greens 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.
Maitake mushrooms
Maitake mushrooms
7
:
3
Mustard Greens
Mustard Greens
Contains more Phosphorus +76.2%
Contains more Potassium +25.9%
Contains less Sodium -88.9%
Contains more Zinc +240.9%
Contains more Copper +72.6%
Contains more Selenium +266.7%
Contains more Calcium +11700%
Contains more Iron +190%
Contains more Magnesium +30%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Phosphorus +76.2%
Contains more Potassium +25.9%
Contains less Sodium -88.9%
Contains more Zinc +240.9%
Contains more Copper +72.6%
Contains more Selenium +266.7%
Contains more Calcium +11700%
Contains more Iron +190%
Contains more Magnesium +30%

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.
Maitake mushrooms
Maitake mushrooms
6
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin D +∞%
Contains more Vitamin B1 +256.1%
Contains more Vitamin B2 +284.1%
Contains more Vitamin B3 +1420.8%
Contains more Vitamin B5 +125%
Contains more Folate +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +17700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +75%
Contains more Vitamin K +∞%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +256.1%
Contains more Vitamin B2 +284.1%
Contains more Vitamin B3 +1420.8%
Contains more Vitamin B5 +125%
Contains more Folate +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +17700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +75%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
1
:
4
Mustard Greens
Mustard Greens
Contains more Carbs +54.5%
Contains more Protein +32%
Contains more Fats +147.4%
Contains more Other +28.3%
Equal in Water - 91.78
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Carbs +54.5%
Contains more Protein +32%
Contains more Fats +147.4%
Contains more Other +28.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +95.7%
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +266.7%
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +95.7%
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +266.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maitake mushrooms Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Mustard Greens Opinion
Net carbs 4.27g 2.51g Maitake mushrooms
Protein 1.94g 2.56g Mustard Greens
Fats 0.19g 0.47g Mustard Greens
Carbs 6.97g 4.51g Maitake mushrooms
Calories 31kcal 26kcal Maitake mushrooms
Sugar 2.07g 1.41g Mustard Greens
Fiber 2.7g 2g Maitake mushrooms
Calcium 1mg 118mg Mustard Greens
Iron 0.3mg 0.87mg Mustard Greens
Magnesium 10mg 13mg Mustard Greens
Phosphorus 74mg 42mg Maitake mushrooms
Potassium 204mg 162mg Maitake mushrooms
Sodium 1mg 9mg Maitake mushrooms
Zinc 0.75mg 0.22mg Maitake mushrooms
Copper 0.252mg 0.146mg Maitake mushrooms
Manganese 0.059mg Maitake mushrooms
Selenium 2.2µg 0.6µg Maitake mushrooms
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.01mg 1.78mg Mustard Greens
Vitamin D 1123IU 0IU Maitake mushrooms
Vitamin D 28.1µg 0µg Maitake mushrooms
Vitamin C 0mg 25.3mg Mustard Greens
Vitamin B1 0.146mg 0.041mg Maitake mushrooms
Vitamin B2 0.242mg 0.063mg Maitake mushrooms
Vitamin B3 6.585mg 0.433mg Maitake mushrooms
Vitamin B5 0.27mg 0.12mg Maitake mushrooms
Vitamin B6 0.056mg 0.098mg Mustard Greens
Folate 21µg 9µg Maitake mushrooms
Vitamin K 0µg 592.7µg Mustard Greens
Tryptophan 0.035mg Maitake mushrooms
Threonine 0.095mg Maitake mushrooms
Isoleucine 0.055mg Maitake mushrooms
Leucine 0.08mg Maitake mushrooms
Lysine 0.09mg Maitake mushrooms
Methionine 0.015mg Maitake mushrooms
Phenylalanine 0.06mg Maitake mushrooms
Valine 0.1mg Maitake mushrooms
Histidine 0.045mg Maitake mushrooms
Saturated Fat 0.03g 0.012g Mustard Greens
Monounsaturated Fat 0.03g 0.11g Mustard Greens
Polyunsaturated fat 0.09g 0.046g Maitake mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake mushrooms Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
92%
Maitake mushrooms
201%
Mustard Greens
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.018g)
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Maitake mushrooms
Maitake mushrooms is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.