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  6. Mustard Greens Raw vs. Arborio rice

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

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Summary of differences between mustard Greens Raw and arborio rice

  • Mustard Greens Raw have more vitamin C, vitamin A, calcium, potassium, copper, vitamin B6, and vitamin B2, while arborio rice has more selenium, folate, and vitamin B1.
  • Mustard Greens Raw cover your daily need for vitamin C, 78% more than arborio rice.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Mustard greens, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Mustard Greens Raw vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +11400%
Contains more PotassiumPotassium +1376.9%
Contains more IronIron +12.3%
Contains more CopperCopper +129.2%
Contains more PhosphorusPhosphorus +75.8%
Contains more ZincZinc +60%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +733.3%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B6Vitamin B6 +205.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +89%
Contains more FolateFolate +391.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Arborio rice DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Vitamin A 151µg 0µg 17%
Manganese 0.357mg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Folate 12µg 59µg 12%
Selenium 0.9µg 7.5µg 12%
Calcium 115mg 1mg 11%
Potassium 384mg 26mg 11%
Copper 0.165mg 0.072mg 10%
Vitamin B6 0.18mg 0.059mg 9%
Carbs 4.67g 28.73g 8%
Vitamin B1 0.08mg 0.164mg 7%
Vitamin B2 0.11mg 0.016mg 7%
Magnesium 32mg 8mg 6%
Calories 27kcal 130kcal 5%
Phosphorus 58mg 33mg 4%
Vitamin B3 0.8mg 1.493mg 4%
Vitamin B5 0.21mg 0.397mg 4%
Iron 1.64mg 1.46mg 2%
Sodium 20mg 0mg 1%
Zinc 0.25mg 0.4mg 1%
Protein 2.86g 2.36g 1%
Fats 0.42g 0.19g 0%
Net carbs 1.47g 28.73g N/A
Sugar 1.32g N/A
Saturated fat 0.01g 0.051g 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.058g 0%
Polyunsaturated fat 0.038g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +121.1%
Contains more WaterWater +32.4%
Contains more OtherOther +610.5%
Contains more CarbsCarbs +515.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +58.6%
Contains more Poly. FatPolyunsaturated fat +31.6%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.