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  6. Mustard oil vs. Mustard Greens Raw

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

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Summary of differences between Mustard oil and Mustard Greens Raw

  • The amount of Vitamin C, Iron, Copper, Vitamin A RAE, Vitamin B6, Fiber, Calcium, Potassium, and Vitamin B2 in Mustard Greens Raw are higher than in Mustard oil.
  • Mustard Greens Raw covers your daily need of Vitamin C 78% more than Mustard oil.
  • Mustard oil contains 1158 times more Saturated Fat than Mustard Greens Raw. While Mustard oil contains 11.582g of Saturated Fat, Mustard Greens Raw contain only 0.01g.

These are the specific foods used in this comparison Oil, mustard and Mustard greens, raw.

Infographic

Mustard oil 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.
Mustard oil
Mustard oil
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Mustard oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Mustard oil
Mustard oil
0
:
11
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Mustard oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard oil
Mustard oil
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +23709.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Mustard oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Mustard Greens Raw
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 Fats +23709.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard oil
Mustard oil
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +64233.7%
Contains more Polyunsaturated fat +55768.4%
Contains less Saturated Fat -99.9%
Mustard oil
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +64233.7%
Contains more Polyunsaturated fat +55768.4%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard oil Mustard Greens Raw Opinion
Net carbs 0g 1.47g Mustard Greens Raw
Protein 0g 2.86g Mustard Greens Raw
Fats 100g 0.42g Mustard oil
Carbs 0g 4.67g Mustard Greens Raw
Calories 884kcal 27kcal Mustard oil
Sugar 1.32g Mustard oil
Fiber 0g 3.2g Mustard Greens Raw
Calcium 0mg 115mg Mustard Greens Raw
Iron 0mg 1.64mg Mustard Greens Raw
Magnesium 0mg 32mg Mustard Greens Raw
Phosphorus 0mg 58mg Mustard Greens Raw
Potassium 0mg 384mg Mustard Greens Raw
Sodium 0mg 20mg Mustard oil
Zinc 0mg 0.25mg Mustard Greens Raw
Copper 0mg 0.165mg Mustard Greens Raw
Selenium 0µg 0.9µg Mustard Greens Raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0mg 0.08mg Mustard Greens Raw
Vitamin B2 0mg 0.11mg Mustard Greens Raw
Vitamin B3 0mg 0.8mg Mustard Greens Raw
Vitamin B5 0mg 0.21mg Mustard Greens Raw
Vitamin B6 0mg 0.18mg Mustard Greens Raw
Folate 0µg 12µg Mustard Greens Raw
Vitamin K 257.5µg Mustard Greens Raw
Saturated Fat 11.582g 0.01g Mustard Greens Raw
Monounsaturated Fat 59.187g 0.092g Mustard oil
Polyunsaturated fat 21.23g 0.038g Mustard oil

Which food is preferable for your diet?

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

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
0%
Mustard oil
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
0%
Mustard oil
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 11.572g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.