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  6. Mustard Greens Raw vs. Chickpea raw

Mustard Greens Raw vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and chickpea raw?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, yet chickpea raw is richer in folate, copper, fiber, iron, vitamin B1, phosphorus, and vitamin B5.
  • Mustard Greens Raw' daily need coverage for vitamin K is 207% higher.
  • Mustard Greens Raw have 45 times more vitamin A than chickpea raw. Mustard Greens Raw have 3024IU of vitamin A, while chickpea raw has 67IU.

We used Mustard greens, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this comparison.

Infographic

Mustard Greens Raw vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +101.8%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +87%
Contains more IronIron +162.8%
Contains more CopperCopper +297.6%
Contains more ZincZinc +1004%
Contains more PhosphorusPhosphorus +334.5%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin KVitamin K +2761.1%
Contains more Vitamin B1Vitamin B1 +496.3%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B5Vitamin B5 +656.2%
Contains more Vitamin B6Vitamin B6 +197.2%
Contains more FolateFolate +4541.7%
Contains more CholineCholine +19760%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chickpea raw DV% diff.
Manganese 21.306mg 926%
Vitamin K 257.5µg 9µg 207%
Folate 12µg 557µg 136%
Vitamin C 70mg 4mg 73%
Copper 0.165mg 0.656mg 55%
Fiber 3.2g 12.2g 36%
Protein 2.86g 20.47g 35%
Vitamin B1 0.08mg 0.477mg 33%
Iron 1.64mg 4.31mg 33%
Vitamin B5 0.21mg 1.588mg 28%
Phosphorus 58mg 252mg 28%
Vitamin B6 0.18mg 0.535mg 27%
Zinc 0.25mg 2.76mg 23%
Carbs 4.67g 62.95g 19%
Polyunsaturated fat 0.038g 2.731g 18%
Choline 0.5mg 99.3mg 18%
Calories 27kcal 378kcal 18%
Vitamin A 151µg 3µg 16%
Magnesium 32mg 79mg 11%
Potassium 384mg 718mg 10%
Fats 0.42g 6.04g 9%
Vitamin E 2.01mg 0.82mg 8%
Vitamin B2 0.11mg 0.212mg 8%
Calcium 115mg 57mg 6%
Vitamin B3 0.8mg 1.541mg 5%
Monounsaturated fat 0.092g 1.377g 3%
Saturated fat 0.01g 0.603g 3%
Selenium 0.9µg 0µg 2%
Net carbs 1.47g 50.75g N/A
Sugar 1.32g 10.7g N/A
Sodium 20mg 24mg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +1081%
Contains more ProteinProtein +615.7%
Contains more FatsFats +1338.1%
Contains more CarbsCarbs +1248%
Contains more OtherOther +111.9%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +1396.7%
Contains more Poly. FatPolyunsaturated fat +7086.8%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.