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  6. Mustard vs. Mustard Greens Raw

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

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What are the main differences between mustard and mustard Greens Raw?

  • Mustard is richer in selenium, vitamin B1, and phosphorus, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, copper, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% higher.
  • Mustard has 55 times more sodium than mustard Greens Raw. Mustard has 1104mg of sodium, while mustard Greens Raw have 20mg.

We used Mustard, prepared, yellow and Mustard greens, raw types in this comparison.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +50%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +86.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3622.2%
Contains more CalciumCalcium +82.5%
Contains more PotassiumPotassium +152.6%
Contains more CopperCopper +123%
Contains less SodiumSodium -98.2%
~equal in Iron ~1.64mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +121.3%
Contains more Vitamin B5Vitamin B5 +21%
Contains more CholineCholine +4380%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin EVitamin E +458.3%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +30.8%
Contains more FatsFats +695.2%
Contains more CarbsCarbs +24.8%
Contains more OtherOther +149.6%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +2271.7%
Contains more Poly. FatPolyunsaturated fat +1936.8%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Mustard Greens Raw DV% diff.
Vitamin K 1.4µg 257.5µg 213%
Vitamin C 0.3mg 70mg 77%
Selenium 33.5µg 0.9µg 59%
Sodium 1104mg 20mg 47%
Manganese 0.422mg 18%
Vitamin A 5µg 151µg 16%
Vitamin E 0.36mg 2.01mg 11%
Copper 0.074mg 0.165mg 10%
Vitamin B1 0.177mg 0.08mg 8%
Vitamin B6 0.07mg 0.18mg 8%
Potassium 152mg 384mg 7%
Phosphorus 108mg 58mg 7%
Polyunsaturated fat 0.774g 0.038g 5%
Monounsaturated fat 2.182g 0.092g 5%
Calcium 63mg 115mg 5%
Magnesium 48mg 32mg 4%
Zinc 0.64mg 0.25mg 4%
Fats 3.34g 0.42g 4%
Choline 22.4mg 0.5mg 4%
Fiber 4g 3.2g 3%
Vitamin B2 0.07mg 0.11mg 3%
Protein 3.74g 2.86g 2%
Calories 60kcal 27kcal 2%
Folate 7µg 12µg 1%
Saturated fat 0.214g 0.01g 1%
Vitamin B3 0.565mg 0.8mg 1%
Vitamin B5 0.254mg 0.21mg 1%
Carbs 5.83g 4.67g 0%
Net carbs 1.83g 1.47g N/A
Iron 1.61mg 1.64mg 0%
Sugar 0.92g 1.32g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

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

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
10%
Mustard
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
60%
Mustard
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1084mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.204g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.7)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.4g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.