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  6. Mustard Greens Raw vs. Amaranth

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

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Important differences between mustard Greens Raw and amaranth

  • Mustard Greens Raw have more vitamin E, potassium, calcium, vitamin B2, and vitamin B1; however, amaranth is richer in phosphorus, selenium, magnesium, iron, and zinc.
  • Amaranth's daily need coverage for phosphorus is 13% more.
  • Mustard Greens Raw contain 11 times more vitamin E than amaranth. Mustard Greens Raw contain 2.01mg of vitamin E, while amaranth contains 0.19mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Amaranth grain, cooked.

Infographic

Mustard Greens Raw vs Amaranth 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +144.7%
Contains more PotassiumPotassium +184.4%
Contains more MagnesiumMagnesium +103.1%
Contains more IronIron +28%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +155.2%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +511.1%
~equal in Copper ~0.149mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Amaranth DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 78%
Manganese 0.854mg 37%
Vitamin A 151µg 17%
Phosphorus 58mg 148mg 13%
Vitamin E 2.01mg 0.19mg 12%
Selenium 0.9µg 5.5µg 8%
Magnesium 32mg 65mg 8%
Starch 16.23g 7%
Vitamin B2 0.11mg 0.022mg 7%
Calcium 115mg 47mg 7%
Potassium 384mg 135mg 7%
Iron 1.64mg 2.1mg 6%
Zinc 0.25mg 0.86mg 6%
Vitamin B6 0.18mg 0.113mg 5%
Vitamin B1 0.08mg 0.015mg 5%
Carbs 4.67g 18.69g 5%
Vitamin B3 0.8mg 0.235mg 4%
Calories 27kcal 102kcal 4%
Vitamin B5 0.21mg 4%
Fiber 3.2g 2.1g 4%
Folate 12µg 22µg 3%
Protein 2.86g 3.8g 2%
Fats 0.42g 1.58g 2%
Copper 0.165mg 0.149mg 2%
Sodium 20mg 6mg 1%
Net carbs 1.47g 16.59g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more WaterWater +20.7%
Contains more OtherOther +75.3%
Contains more ProteinProtein +32.9%
Contains more FatsFats +276.2%
Contains more CarbsCarbs +300.2%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.