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  6. Mustard Greens Raw vs. French fries

Mustard Greens Raw vs. French fries — In-Depth Nutrition Comparison

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How are Mustard Greens Raw and French fries different?

  • Mustard Greens Raw are richer in Vitamin K, Vitamin C, Vitamin A RAE, Iron, and Calcium, while French fries are higher in Vitamin B6, Vitamin B3, and Phosphorus.
  • Mustard Greens Raw covers your daily need of Vitamin K 205% more than French fries.
  • Mustard Greens Raw are lower in Sodium.

Mustard greens, raw and Fast foods, potato, french fried in vegetable oil types were used in this article.

Infographic

Mustard Greens Raw vs French fries 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.
Mustard Greens Raw
Mustard Greens Raw
4
:
5
French fries
French fries
Contains more Calcium +538.9%
Contains more Iron +102.5%
Contains less Sodium -90.5%
Contains more Copper +33.1%
Contains more Phosphorus +115.5%
Contains more Potassium +50.8%
Contains more Zinc +100%
Equal in Magnesium - 35
Equal in Selenium - 0.9
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
French fries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Calcium +538.9%
Contains more Iron +102.5%
Contains less Sodium -90.5%
Contains more Copper +33.1%
Contains more Phosphorus +115.5%
Contains more Potassium +50.8%
Contains more Zinc +100%
Equal in Magnesium - 35
Equal in Selenium - 0.9

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.
Mustard Greens Raw
Mustard Greens Raw
5
:
5
French fries
French fries
Contains more Vitamin A +∞%
Contains more Vitamin E +20.4%
Contains more Vitamin C +1389.4%
Contains more Vitamin B2 +182.1%
Contains more Vitamin K +2199.1%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B3 +275.5%
Contains more Vitamin B5 +176.2%
Contains more Vitamin B6 +106.7%
Contains more Folate +150%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
French fries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Contains more Vitamin A +∞%
Contains more Vitamin E +20.4%
Contains more Vitamin C +1389.4%
Contains more Vitamin B2 +182.1%
Contains more Vitamin K +2199.1%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B3 +275.5%
Contains more Vitamin B5 +176.2%
Contains more Vitamin B6 +106.7%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
French fries
French fries
Contains more Water +135.3%
Contains more Protein +19.9%
Contains more Fats +3407.1%
Contains more Carbs +787.4%
Contains more Other +37%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
French fries
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more Water +135.3%
Contains more Protein +19.9%
Contains more Fats +3407.1%
Contains more Carbs +787.4%
Contains more Other +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
French fries
French fries
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +6388%
Contains more Polyunsaturated fat +14105.3%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
French fries
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +6388%
Contains more Polyunsaturated fat +14105.3%

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 French fries
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw French fries Opinion
Net carbs 1.47g 37.64g French fries
Protein 2.86g 3.43g French fries
Fats 0.42g 14.73g French fries
Carbs 4.67g 41.44g French fries
Calories 27kcal 312kcal French fries
Sugar 1.32g 0.3g French fries
Fiber 3.2g 3.8g French fries
Calcium 115mg 18mg Mustard Greens Raw
Iron 1.64mg 0.81mg Mustard Greens Raw
Magnesium 32mg 35mg French fries
Phosphorus 58mg 125mg French fries
Potassium 384mg 579mg French fries
Sodium 20mg 210mg Mustard Greens Raw
Zinc 0.25mg 0.5mg French fries
Copper 0.165mg 0.124mg Mustard Greens Raw
Manganese 0.247mg French fries
Selenium 0.9µg 0.9µg
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 1.67mg Mustard Greens Raw
Vitamin C 70mg 4.7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.17mg French fries
Vitamin B2 0.11mg 0.039mg Mustard Greens Raw
Vitamin B3 0.8mg 3.004mg French fries
Vitamin B5 0.21mg 0.58mg French fries
Vitamin B6 0.18mg 0.372mg French fries
Folate 12µg 30µg French fries
Vitamin K 257.5µg 11.2µg Mustard Greens Raw
Trans Fat 0g 0.06g Mustard Greens Raw
Saturated Fat 0.01g 2.336g Mustard Greens Raw
Monounsaturated Fat 0.092g 5.969g French fries
Polyunsaturated fat 0.038g 5.398g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw French fries
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
27%
French fries
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
28%
French fries

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 190mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 2.326g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 1.02g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1.4)
Which food is richer in minerals?
French fries
French fries 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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.