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  6. Mustard Greens Raw vs. Buckwheat

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

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Significant differences between mustard Greens Raw and buckwheat

  • Mustard Greens Raw are richer than buckwheat in vitamin K, vitamin C, vitamin A, vitamin E, calcium, iron, potassium, vitamin B6, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than buckwheat.
  • Buckwheat has a higher glycemic index (51) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Buckwheat groats, roasted, cooked.

Infographic

Mustard Greens Raw vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +336.4%
Contains more IronIron +105%
Contains more CopperCopper +13%
Contains more MagnesiumMagnesium +59.4%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +144.4%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +13452.6%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +71%
Contains more FolateFolate +16.7%
Contains more CholineCholine +3920%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Buckwheat DV% diff.
Vitamin K 257.5µg 1.9µg 213%
Vitamin C 70mg 0mg 78%
Manganese 0.403mg 18%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 0.09mg 13%
Calcium 115mg 7mg 11%
Iron 1.64mg 0.8mg 11%
Potassium 384mg 88mg 9%
Vitamin B6 0.18mg 0.077mg 8%
Carbs 4.67g 19.94g 5%
Magnesium 32mg 51mg 5%
Vitamin B2 0.11mg 0.039mg 5%
Choline 0.5mg 20.1mg 4%
Calories 27kcal 92kcal 3%
Vitamin B5 0.21mg 0.359mg 3%
Vitamin B1 0.08mg 0.04mg 3%
Zinc 0.25mg 0.61mg 3%
Selenium 0.9µg 2.2µg 2%
Copper 0.165mg 0.146mg 2%
Phosphorus 58mg 70mg 2%
Fiber 3.2g 2.7g 2%
Sodium 20mg 4mg 1%
Folate 12µg 14µg 1%
Polyunsaturated fat 0.038g 0.188g 1%
Saturated fat 0.01g 0.134g 1%
Vitamin B3 0.8mg 0.94mg 1%
Protein 2.86g 3.38g 1%
Fats 0.42g 0.62g 0%
Net carbs 1.47g 17.24g N/A
Sugar 1.32g 0.9g N/A
Monounsaturated fat 0.092g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +19.9%
Contains more OtherOther +214%
Contains more ProteinProtein +18.2%
Contains more FatsFats +47.6%
Contains more CarbsCarbs +327%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +104.3%
Contains more Poly. FatPolyunsaturated fat +394.7%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.