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  6. Mustard Greens Raw vs. Plantain raw

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

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What are the differences between mustard Greens Raw and plantain raw?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, and copper, yet plantain raw is higher in vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw have 38 times more calcium than plantain raw. While mustard Greens Raw have 115mg of calcium, plantain raw has only 3mg.

We used Mustard greens, raw and Plantains, raw types in this article.

Infographic

Mustard Greens Raw vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +3733.3%
Contains more IronIron +173.3%
Contains more CopperCopper +103.7%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +70.6%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +29.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +66.7%
~equal in Manganese ~mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +280.4%
Contains more Vitamin AVitamin A +169.6%
Contains more Vitamin EVitamin E +1335.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin KVitamin K +36685.7%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more FolateFolate +83.3%
Contains more CholineCholine +2600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Plantain raw DV% diff.
Vitamin K 257.5µg 0.7µg 214%
Vitamin C 70mg 18.4mg 57%
Iron 1.64mg 0.6mg 13%
Vitamin E 2.01mg 0.14mg 12%
Vitamin A 151µg 56µg 11%
Calcium 115mg 3mg 11%
Copper 0.165mg 0.081mg 9%
Vitamin B6 0.18mg 0.299mg 9%
Carbs 4.67g 31.89g 9%
Calories 27kcal 122kcal 5%
Fiber 3.2g 2.3g 4%
Vitamin B2 0.11mg 0.054mg 4%
Folate 12µg 22µg 3%
Phosphorus 58mg 34mg 3%
Protein 2.86g 1.3g 3%
Potassium 384mg 499mg 3%
Choline 0.5mg 13.5mg 2%
Vitamin B1 0.08mg 0.052mg 2%
Selenium 0.9µg 1.5µg 1%
Sodium 20mg 4mg 1%
Zinc 0.25mg 0.14mg 1%
Vitamin B3 0.8mg 0.686mg 1%
Vitamin B5 0.21mg 0.26mg 1%
Magnesium 32mg 37mg 1%
Saturated fat 0.01g 0.143g 1%
Fats 0.42g 0.37g 0%
Net carbs 1.47g 29.59g N/A
Sugar 1.32g 15g N/A
Monounsaturated fat 0.092g 0.032g 0%
Polyunsaturated fat 0.038g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +120%
Contains more FatsFats +13.5%
Contains more WaterWater +38.9%
Contains more OtherOther +16.4%
Contains more CarbsCarbs +582.9%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +187.5%
Contains more Poly. FatPolyunsaturated fat +81.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.