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  6. Mustard Greens Raw vs. Artichoke

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

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What are the differences between mustard Greens Raw and artichoke?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, and calcium, yet artichoke is higher in folate, fiber, copper, magnesium, and choline.
  • Mustard Greens Raw' daily need coverage for vitamin K is 202% more.
  • Mustard Greens Raw have 233 times more vitamin A than artichoke. While mustard Greens Raw have 3024IU of vitamin A, artichoke has only 13IU.

We used Mustard greens, raw and Artichokes, (globe or french), raw types in this article.

Infographic

Mustard Greens Raw vs Artichoke infographic
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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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more CalciumCalcium +161.4%
Contains more IronIron +28.1%
Contains less SodiumSodium -78.7%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +87.5%
Contains more CopperCopper +40%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +55.2%
~equal in Potassium ~370mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +498.3%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more Vitamin KVitamin K +1639.9%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B5Vitamin B5 +61%
Contains more FolateFolate +466.7%
Contains more CholineCholine +6780%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Artichoke DV% diff.
Vitamin K 257.5µg 14.8µg 202%
Vitamin C 70mg 11.7mg 65%
Vitamin A 151µg 1µg 17%
Folate 12µg 68µg 14%
Vitamin E 2.01mg 0.19mg 12%
Manganese 0.256mg 11%
Fiber 3.2g 5.4g 9%
Magnesium 32mg 60mg 7%
Calcium 115mg 44mg 7%
Copper 0.165mg 0.231mg 7%
Choline 0.5mg 34.4mg 6%
Vitamin B6 0.18mg 0.116mg 5%
Phosphorus 58mg 90mg 5%
Iron 1.64mg 1.28mg 5%
Sodium 20mg 94mg 3%
Vitamin B5 0.21mg 0.338mg 3%
Vitamin B2 0.11mg 0.066mg 3%
Zinc 0.25mg 0.49mg 2%
Carbs 4.67g 10.51g 2%
Vitamin B3 0.8mg 1.046mg 2%
Calories 27kcal 47kcal 1%
Vitamin B1 0.08mg 0.072mg 1%
Selenium 0.9µg 0.2µg 1%
Protein 2.86g 3.27g 1%
Fats 0.42g 0.15g 0%
Net carbs 1.47g 5.11g N/A
Potassium 384mg 370mg 0%
Sugar 1.32g 0.99g N/A
Saturated fat 0.01g 0.036g 0%
Monounsaturated fat 0.092g 0.005g 0%
Polyunsaturated fat 0.038g 0.064g 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +180%
Contains more OtherOther +19.5%
Contains more ProteinProtein +14.3%
Contains more CarbsCarbs +125.1%
~equal in Water ~84.94g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +1740%
Contains more Poly. FatPolyunsaturated fat +68.4%

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.