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

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The main differences between mustard Greens Raw and cumin

  • Mustard Greens Raw have more vitamin K and vitamin C; however, cumin has more iron, calcium, magnesium, copper, phosphorus, vitamin B1, zinc, and potassium.
  • Daily need coverage for iron for cumin is 809% higher.
  • Cumin has 48 times less vitamin K than mustard Greens Raw. Mustard Greens Raw have 257.5µg of vitamin K, while cumin has 5.4µg.
  • Mustard Greens Raw have a higher glycemic index than cumin.

Food types used in this article are Mustard greens, raw and Spices, cumin seed.

Infographic

Mustard Greens Raw vs Cumin 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%
Cumin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains less SodiumSodium -88.1%
Contains more MagnesiumMagnesium +1043.8%
Contains more CalciumCalcium +709.6%
Contains more PotassiumPotassium +365.6%
Contains more IronIron +3946.3%
Contains more CopperCopper +425.5%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +760.3%
Contains more SeleniumSelenium +477.8%

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%
Cumin
6
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +135.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +4668.5%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +65.7%
Contains more Vitamin B1Vitamin B1 +685%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B3Vitamin B3 +472.4%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more CholineCholine +4840%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more WaterWater +1025.3%
Contains more ProteinProtein +522.7%
Contains more FatsFats +5202.4%
Contains more CarbsCarbs +847.3%
Contains more OtherOther +464.4%

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
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +15160.9%
Contains more Poly. FatPolyunsaturated fat +8528.9%

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 Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cumin DV% diff.
Iron 1.64mg 66.36mg 809%
Vitamin K 257.5µg 5.4µg 210%
Manganese 3.333mg 145%
Calcium 115mg 931mg 82%
Magnesium 32mg 366mg 80%
Copper 0.165mg 0.867mg 78%
Vitamin C 70mg 7.7mg 69%
Phosphorus 58mg 499mg 63%
Vitamin B1 0.08mg 0.628mg 46%
Potassium 384mg 1788mg 41%
Zinc 0.25mg 4.8mg 41%
Monounsaturated fat 0.092g 14.04g 35%
Fats 0.42g 22.27g 34%
Protein 2.86g 17.81g 30%
Fiber 3.2g 10.5g 29%
Vitamin B3 0.8mg 4.579mg 24%
Polyunsaturated fat 0.038g 3.279g 22%
Vitamin B6 0.18mg 0.435mg 20%
Vitamin B2 0.11mg 0.327mg 17%
Calories 27kcal 375kcal 17%
Carbs 4.67g 44.24g 13%
Vitamin A 151µg 64µg 10%
Vitamin E 2.01mg 3.33mg 9%
Selenium 0.9µg 5.2µg 8%
Saturated fat 0.01g 1.535g 7%
Sodium 20mg 168mg 6%
Vitamin B5 0.21mg 4%
Choline 0.5mg 24.7mg 4%
Folate 12µg 10µg 1%
Net carbs 1.47g 33.74g N/A
Sugar 1.32g 2.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Cumin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
44%
Cumin
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 148mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.525g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.