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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 RAE, Iron, Copper, Vitamin E , Calcium, Vitamin B6, and Potassium, however, Couscous is richer in Selenium.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 214% higher.

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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Couscous
Couscous
Contains more Calcium +1337.5%
Contains more Iron +331.6%
Contains more Magnesium +300%
Contains more Phosphorus +163.6%
Contains more Potassium +562.1%
Contains more Copper +302.4%
Contains less Sodium -75%
Contains more Selenium +2955.6%
Equal in Zinc - 0.26
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1337.5%
Contains more Iron +331.6%
Contains more Magnesium +300%
Contains more Phosphorus +163.6%
Contains more Potassium +562.1%
Contains more Copper +302.4%
Contains less Sodium -75%
Contains more Selenium +2955.6%
Equal in Zinc - 0.26

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.
Mustard Greens Raw
Mustard Greens Raw
7
:
3
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +1446.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B6 +252.9%
Contains more Vitamin K +257400%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B5 +76.7%
Contains more Folate +25%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1446.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B6 +252.9%
Contains more Vitamin K +257400%
Contains more Vitamin B3 +22.9%
Contains more Vitamin B5 +76.7%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Couscous
Couscous
Contains more Fats +162.5%
Contains more Water +25%
Contains more Other +419.2%
Contains more Protein +32.5%
Contains more Carbs +397.2%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Couscous
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 Fats +162.5%
Contains more Water +25%
Contains more Other +419.2%
Contains more Protein +32.5%
Contains more Carbs +397.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Couscous
Couscous
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +318.2%
Contains more Polyunsaturated fat +68.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +318.2%
Contains more Polyunsaturated fat +68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Couscous
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Couscous Opinion
Net carbs 1.47g 21.82g Couscous
Protein 2.86g 3.79g Couscous
Fats 0.42g 0.16g Mustard Greens Raw
Carbs 4.67g 23.22g Couscous
Calories 27kcal 112kcal Couscous
Sugar 1.32g 0.1g Couscous
Fiber 3.2g 1.4g Mustard Greens Raw
Calcium 115mg 8mg Mustard Greens Raw
Iron 1.64mg 0.38mg Mustard Greens Raw
Magnesium 32mg 8mg Mustard Greens Raw
Phosphorus 58mg 22mg Mustard Greens Raw
Potassium 384mg 58mg Mustard Greens Raw
Sodium 20mg 5mg Couscous
Zinc 0.25mg 0.26mg Couscous
Copper 0.165mg 0.041mg Mustard Greens Raw
Manganese 0.084mg Couscous
Selenium 0.9µg 27.5µg Couscous
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 0.13mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.063mg Mustard Greens Raw
Vitamin B2 0.11mg 0.027mg Mustard Greens Raw
Vitamin B3 0.8mg 0.983mg Couscous
Vitamin B5 0.21mg 0.371mg Couscous
Vitamin B6 0.18mg 0.051mg Mustard Greens Raw
Folate 12µg 15µg Couscous
Vitamin K 257.5µg 0.1µg Mustard Greens Raw
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.01g 0.029g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.022g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
Mustard Greens Raw
7%
Couscous
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
22%
Couscous

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 15mg)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.