Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Black gram

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

Compare

Summary of differences between mustard Greens Raw and black gram

  • Mustard Greens Raw have more vitamin C and vitamin A, while black gram has more copper, iron, fiber, magnesium, folate, phosphorus, zinc, and potassium.
  • Black gram covers your daily need for copper, 91% more than mustard Greens Raw.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mustard greens, raw and Mungo beans, mature seeds, raw.

Infographic

Mustard Greens Raw vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -47.4%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +156%
Contains more IronIron +361.6%
Contains more CopperCopper +494.5%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +553.4%
Contains more SeleniumSelenium +811.1%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +80.9%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more FolateFolate +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Black gram DV% diff.
Vitamin K 257.5µg 215%
Copper 0.165mg 0.981mg 91%
Vitamin C 70mg 0mg 78%
Iron 1.64mg 7.57mg 74%
Manganese 1.527mg 66%
Fiber 3.2g 18.3g 60%
Magnesium 32mg 267mg 56%
Folate 12µg 216µg 51%
Phosphorus 58mg 379mg 46%
Protein 2.86g 25.21g 45%
Zinc 0.25mg 3.35mg 28%
Carbs 4.67g 58.99g 18%
Potassium 384mg 983mg 18%
Vitamin A 151µg 1µg 17%
Calories 27kcal 341kcal 16%
Vitamin B1 0.08mg 0.273mg 16%
Vitamin B5 0.21mg 0.906mg 14%
Vitamin E 2.01mg 13%
Selenium 0.9µg 8.2µg 13%
Vitamin B2 0.11mg 0.254mg 11%
Vitamin B6 0.18mg 0.281mg 8%
Polyunsaturated fat 0.038g 1.071g 7%
Vitamin B3 0.8mg 1.447mg 4%
Calcium 115mg 138mg 2%
Fats 0.42g 1.64g 2%
Sodium 20mg 38mg 1%
Net carbs 1.47g 40.69g N/A
Sugar 1.32g N/A
Saturated fat 0.01g 0.114g 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +739.8%
Contains more ProteinProtein +781.5%
Contains more FatsFats +290.5%
Contains more CarbsCarbs +1163.2%
Contains more OtherOther +148.9%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +2718.4%
~equal in Monounsaturated fat ~0.085g

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.