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  6. Malt vs. Mustard Greens Raw

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

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How are malt and mustard Greens Raw different?

  • Malt is richer in vitamin B12, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, and vitamin B6.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than malt.
  • Mustard Greens Raw are lower in saturated fat.
  • Malt has a higher glycemic index (59) than mustard Greens Raw (32).

Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Mustard greens, raw types were used in this article.

Infographic

Malt 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.
Malt
Malt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 ZincZinc +64%
Contains more PhosphorusPhosphorus +56.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +17.3%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +681%
Contains more CopperCopper +345.9%
Contains less SodiumSodium -66.7%

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.
Malt
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 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 +67.3%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +69900%
Contains more Vitamin AVitamin A +480.8%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B3Vitamin B3 +208.9%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +85733.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Malt Mustard Greens Raw DV% diff.
Vitamin K 0.3µg 257.5µg 214%
Vitamin C 0.1mg 70mg 78%
Iron 0.21mg 1.64mg 18%
Vitamin B12 0.42µg 0µg 18%
Vitamin A 26µg 151µg 14%
Copper 0.037mg 0.165mg 14%
Vitamin E 0.06mg 2.01mg 13%
Fiber 0.5g 3.2g 11%
Vitamin B6 0.046mg 0.18mg 10%
Saturated fat 1.883g 0.01g 9%
Selenium 5.4µg 0.9µg 8%
Potassium 172mg 384mg 6%
Vitamin B2 0.184mg 0.11mg 6%
Phosphorus 91mg 58mg 5%
Magnesium 15mg 32mg 4%
Fats 3.29g 0.42g 4%
Manganese 0.08mg 3%
Calories 85kcal 27kcal 3%
Vitamin B5 0.354mg 0.21mg 3%
Cholesterol 10mg 0mg 3%
Vitamin B3 0.259mg 0.8mg 3%
Monounsaturated fat 0.827g 0.092g 2%
Vitamin B1 0.054mg 0.08mg 2%
Sodium 60mg 20mg 2%
Carbs 11.2g 4.67g 2%
Calcium 98mg 115mg 2%
Protein 3.37g 2.86g 1%
Polyunsaturated fat 0.208g 0.038g 1%
Caffeine 3mg 0mg 1%
Folate 9µg 12µg 1%
Zinc 0.41mg 0.25mg 1%
Net carbs 10.7g 1.47g N/A
Sugar 6.68g 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.074mg 0%
Threonine 0.143mg 0%
Isoleucine 0.165mg 0%
Leucine 0.268mg 0%
Lysine 0.142mg 0%
Methionine 0.074mg 0%
Phenylalanine 0.15mg 0%
Valine 0.193mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 ProteinProtein +17.8%
Contains more FatsFats +683.3%
Contains more CarbsCarbs +139.8%
Contains more WaterWater +11.5%
Contains more OtherOther +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 Mono. FatMonounsaturated fat +798.9%
Contains more Poly. FatPolyunsaturated fat +447.4%
Contains less Sat. FatSaturated fat -99.5%

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.