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  6. Mustard Greens Raw vs. Falafel

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

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How are mustard Greens Raw and falafel different?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, while falafel is higher in iron, folate, phosphorus, magnesium, zinc, and copper.
  • Mustard Greens Raw cover your daily need for vitamin C, 76% more than falafel.
  • Mustard Greens Raw contain 233 times more vitamin A than falafel. Mustard Greens Raw contain 3024IU of vitamin A, while falafel contains 13IU.
  • Mustard Greens Raw are lower in sodium.

Mustard greens, raw and Falafel, home-prepared types were used in this article.

Infographic

Mustard Greens Raw vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +113%
Contains less SodiumSodium -93.2%
Contains more MagnesiumMagnesium +156.3%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +108.5%
Contains more CopperCopper +56.4%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +231%
Contains more SeleniumSelenium +11.1%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +4275%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B5Vitamin B5 +39%
Contains more FolateFolate +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Falafel DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 1.6mg 76%
Manganese 0.691mg 30%
Fats 0.42g 17.8g 27%
Polyunsaturated fat 0.038g 4.16g 27%
Monounsaturated fat 0.092g 10.171g 25%
Iron 1.64mg 3.42mg 22%
Protein 2.86g 13.31g 21%
Folate 12µg 93µg 20%
Phosphorus 58mg 192mg 19%
Vitamin A 151µg 1µg 17%
Calories 27kcal 333kcal 15%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Magnesium 32mg 82mg 12%
Sodium 20mg 294mg 12%
Saturated fat 0.01g 2.383g 11%
Zinc 0.25mg 1.5mg 11%
Copper 0.165mg 0.258mg 10%
Carbs 4.67g 31.84g 9%
Vitamin B1 0.08mg 0.146mg 6%
Potassium 384mg 585mg 6%
Calcium 115mg 54mg 6%
Vitamin B2 0.11mg 0.166mg 4%
Vitamin B6 0.18mg 0.125mg 4%
Vitamin B5 0.21mg 0.292mg 2%
Vitamin B3 0.8mg 1.044mg 2%
Net carbs 1.47g 31.84g N/A
Sugar 1.32g N/A
Selenium 0.9µg 1µg 0%
Choline 0.5mg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +162%
Contains more ProteinProtein +365.4%
Contains more FatsFats +4138.1%
Contains more CarbsCarbs +581.8%
Contains more OtherOther +80%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +10955.4%
Contains more Poly. FatPolyunsaturated fat +10847.4%

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.