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  6. Mustard Greens Raw vs. English muffin

Mustard Greens Raw vs. English muffin — In-Depth Nutrition Comparison

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How are mustard Greens Raw and English muffins different?

  • Mustard Greens Raw are higher in vitamin C, vitamin A, vitamin B6, iron, potassium, and calcium; however, English muffins are richer in phosphorus, vitamin B1, and folate.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than English muffins (77).

Mustard greens, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.

Infographic

Mustard Greens Raw vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +121.2%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +84.3%
Contains more CopperCopper +27.9%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +129.3%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +69900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +208.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw English muffin DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.1mg 78%
Sodium 20mg 464mg 19%
Vitamin A 151µg 0µg 17%
Manganese 0.357mg 16%
Carbs 4.67g 46g 14%
Vitamin E 2.01mg 13%
Phosphorus 58mg 133mg 11%
Vitamin B6 0.18mg 0.043mg 11%
Calories 27kcal 235kcal 10%
Protein 2.86g 7.7g 10%
Iron 1.64mg 0.89mg 9%
Vitamin B1 0.08mg 0.181mg 8%
Potassium 384mg 131mg 7%
Folate 12µg 37µg 6%
Polyunsaturated fat 0.038g 0.888g 6%
Calcium 115mg 52mg 6%
Vitamin B3 0.8mg 1.566mg 5%
Vitamin B5 0.21mg 0.446mg 5%
Copper 0.165mg 0.129mg 4%
Zinc 0.25mg 0.7mg 4%
Vitamin B2 0.11mg 0.154mg 3%
Magnesium 32mg 21mg 3%
Fats 0.42g 1.8g 2%
Fiber 3.2g 2.7g 2%
Selenium 0.9µg 2%
Vitamin B12 0µg 0.04µg 2%
Saturated fat 0.01g 0.259g 1%
Monounsaturated fat 0.092g 0.302g 1%
Net carbs 1.47g 43.3g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +115.4%
Contains more ProteinProtein +169.2%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +885%
Contains more OtherOther +77.8%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +228.3%
Contains more Poly. FatPolyunsaturated fat +2236.8%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.