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  6. Mustard Greens Raw vs. Filo

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

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How are mustard Greens Raw and filo different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while filo is higher in selenium, vitamin B1, vitamin B3, iron, folate, and vitamin B2.
  • Mustard Greens Raw cover your daily need for vitamin K, 212% more than filo.
  • Mustard Greens Raw are lower in sodium.

Mustard greens, raw and Phyllo dough types were used in this article.

Infographic

Mustard Greens Raw vs Filo 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%
Filo
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +418.9%
Contains more CopperCopper +63.4%
Contains less SodiumSodium -95.9%
Contains more IronIron +95.7%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +29.3%
Contains more SeleniumSelenium +2488.9%

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%
Filo
Filo
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 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2412.5%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +10200%
Contains more Vitamin B1Vitamin B1 +576.3%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +409.1%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more FolateFolate +633.3%
Contains more CholineCholine +1280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Filo DV% diff.
Vitamin K 257.5µg 2.5µg 213%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 23.3µg 41%
Vitamin B1 0.08mg 0.541mg 38%
Manganese 0.476mg 21%
Sodium 20mg 483mg 20%
Vitamin B3 0.8mg 4.073mg 20%
Iron 1.64mg 3.21mg 20%
Folate 12µg 88µg 19%
Vitamin B2 0.11mg 0.341mg 18%
Vitamin A 151µg 0µg 17%
Carbs 4.67g 52.6g 16%
Calories 27kcal 299kcal 14%
Vitamin E 2.01mg 0.08mg 13%
Vitamin B6 0.18mg 0.03mg 12%
Calcium 115mg 11mg 10%
Fats 0.42g 6g 9%
Potassium 384mg 74mg 9%
Protein 2.86g 7.1g 8%
Monounsaturated fat 0.092g 3.149g 8%
Saturated fat 0.01g 1.47g 7%
Copper 0.165mg 0.101mg 7%
Polyunsaturated fat 0.038g 0.923g 6%
Fiber 3.2g 1.9g 5%
Magnesium 32mg 15mg 4%
Zinc 0.25mg 0.49mg 2%
Phosphorus 58mg 75mg 2%
Vitamin B5 0.21mg 0.302mg 2%
Choline 0.5mg 6.9mg 1%
Net carbs 1.47g 50.7g N/A
Sugar 1.32g 0.18g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +178.2%
Contains more ProteinProtein +148.3%
Contains more FatsFats +1328.6%
Contains more CarbsCarbs +1026.3%
Contains more OtherOther +25.9%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +3322.8%
Contains more Poly. FatPolyunsaturated fat +2328.9%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.