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  6. Mustard Greens Raw vs. Cucumber

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

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A recap on differences between mustard Greens Raw and cucumber

  • Cucumber has less vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, vitamin B6, calcium, and potassium.
  • Mustard Greens Raw cover your daily vitamin K needs 201% more than cucumber.
  • Cucumber contains 67 times less vitamin E than mustard Greens Raw. Mustard Greens Raw contain 2.01mg of vitamin E, while cucumber contains 0.03mg.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Cucumber, with peel, raw.

Infographic

Mustard Greens Raw vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +485.7%
Contains more CopperCopper +302.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +141.7%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -90%

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin EVitamin E +6600%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +716.3%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +1470.1%
Contains more FolateFolate +71.4%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more CholineCholine +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cucumber DV% diff.
Vitamin K 257.5µg 16.4µg 201%
Vitamin C 70mg 2.8mg 75%
Iron 1.64mg 0.28mg 17%
Vitamin A 151µg 5µg 16%
Copper 0.165mg 0.041mg 14%
Vitamin E 2.01mg 0.03mg 13%
Vitamin B6 0.18mg 0.04mg 11%
Fiber 3.2g 0.5g 11%
Calcium 115mg 16mg 10%
Potassium 384mg 147mg 7%
Vitamin B2 0.11mg 0.033mg 6%
Phosphorus 58mg 24mg 5%
Magnesium 32mg 13mg 5%
Vitamin B1 0.08mg 0.027mg 4%
Vitamin B3 0.8mg 0.098mg 4%
Protein 2.86g 0.65g 4%
Manganese 0.079mg 3%
Vitamin B5 0.21mg 0.259mg 1%
Folate 12µg 7µg 1%
Choline 0.5mg 6mg 1%
Calories 27kcal 15kcal 1%
Selenium 0.9µg 0.3µg 1%
Sodium 20mg 2mg 1%
Fructose 0.87g 1%
Fats 0.42g 0.11g 0%
Carbs 4.67g 3.63g 0%
Net carbs 1.47g 3.13g N/A
Sugar 1.32g 1.67g N/A
Zinc 0.25mg 0.2mg 0%
Starch 0.83g 0%
Saturated fat 0.01g 0.037g 0%
Monounsaturated fat 0.092g 0.005g 0%
Polyunsaturated fat 0.038g 0.032g 0%
Tryptophan 0.005mg 0%
Threonine 0.019mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.029mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.019mg 0%
Valine 0.022mg 0%
Histidine 0.01mg 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% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +340%
Contains more FatsFats +281.8%
Contains more CarbsCarbs +28.7%
Contains more OtherOther +255.3%
~equal in Water ~95.23g

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +1740%
Contains more Poly. FatPolyunsaturated fat +18.8%

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.