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  6. Mustard Greens Raw vs. Couscous

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

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How are mustard Greens Raw and couscous different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, calcium, vitamin B6, and potassium; however, couscous is richer in selenium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than couscous (65).

Mustard greens, raw and Couscous, cooked are the varieties used in this article.

Infographic

Mustard Greens Raw vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +562.1%
Contains more IronIron +331.6%
Contains more CopperCopper +302.4%
Contains more PhosphorusPhosphorus +163.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +2955.6%
~equal in Zinc ~0.26mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1446.2%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin KVitamin K +257400%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more FolateFolate +25%
Contains more CholineCholine +560%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Couscous DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 27.5µg 48%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.38mg 16%
Copper 0.165mg 0.041mg 14%
Vitamin E 2.01mg 0.13mg 13%
Calcium 115mg 8mg 11%
Potassium 384mg 58mg 10%
Vitamin B6 0.18mg 0.051mg 10%
Fiber 3.2g 1.4g 7%
Carbs 4.67g 23.22g 6%
Magnesium 32mg 8mg 6%
Vitamin B2 0.11mg 0.027mg 6%
Phosphorus 58mg 22mg 5%
Manganese 0.084mg 4%
Calories 27kcal 112kcal 4%
Vitamin B5 0.21mg 0.371mg 3%
Protein 2.86g 3.79g 2%
Folate 12µg 15µg 1%
Choline 0.5mg 3.3mg 1%
Vitamin B1 0.08mg 0.063mg 1%
Vitamin B3 0.8mg 0.983mg 1%
Sodium 20mg 5mg 1%
Fats 0.42g 0.16g 0%
Net carbs 1.47g 21.82g N/A
Sugar 1.32g 0.1g N/A
Zinc 0.25mg 0.26mg 0%
Saturated fat 0.01g 0.029g 0%
Monounsaturated fat 0.092g 0.022g 0%
Polyunsaturated fat 0.038g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +162.5%
Contains more WaterWater +25%
Contains more OtherOther +419.2%
Contains more ProteinProtein +32.5%
Contains more CarbsCarbs +397.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +318.2%
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.