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  6. Mustard Greens Raw vs. Garlic

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

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A recap on differences between Mustard Greens Raw and Garlic

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Vitamin A RAE, and Vitamin E , however, Garlic is higher in Vitamin B6, Selenium, Copper, Phosphorus, Vitamin B1, and Zinc.
  • Mustard Greens Raw covers your daily Vitamin K needs 213% more than Garlic.

Food varieties used in this article are Mustard greens, raw and Garlic, raw.

Infographic

Mustard Greens Raw vs Garlic 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
1
:
9
Garlic
Garlic
Contains more Magnesium +28%
Contains more Calcium +57.4%
Contains more Phosphorus +163.8%
Contains less Sodium -15%
Contains more Zinc +364%
Contains more Copper +81.2%
Contains more Selenium +1477.8%
Equal in Iron - 1.7
Equal in Potassium - 401
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +28%
Contains more Calcium +57.4%
Contains more Phosphorus +163.8%
Contains less Sodium -15%
Contains more Zinc +364%
Contains more Copper +81.2%
Contains more Selenium +1477.8%
Equal in Iron - 1.7
Equal in Potassium - 401

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
6
:
3
Garlic
Garlic
Contains more Vitamin A +33500%
Contains more Vitamin E +2412.5%
Contains more Vitamin C +124.4%
Contains more Vitamin B3 +14.3%
Contains more Folate +300%
Contains more Vitamin K +15047.1%
Contains more Vitamin B1 +150%
Contains more Vitamin B5 +183.8%
Contains more Vitamin B6 +586.1%
Equal in Vitamin B2 - 0.11
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +33500%
Contains more Vitamin E +2412.5%
Contains more Vitamin C +124.4%
Contains more Vitamin B3 +14.3%
Contains more Folate +300%
Contains more Vitamin K +15047.1%
Contains more Vitamin B1 +150%
Contains more Vitamin B5 +183.8%
Contains more Vitamin B6 +586.1%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Garlic
Garlic
Contains more Water +54.8%
Contains more Protein +122.4%
Contains more Fats +19%
Contains more Carbs +607.9%
Contains more Other +11.1%
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +54.8%
Contains more Protein +122.4%
Contains more Fats +19%
Contains more Carbs +607.9%
Contains more Other +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Garlic
Garlic
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +736.4%
Contains more Polyunsaturated fat +555.3%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +736.4%
Contains more Polyunsaturated fat +555.3%

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 Garlic
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Garlic Opinion
Net carbs 1.47g 30.96g Garlic
Protein 2.86g 6.36g Garlic
Fats 0.42g 0.5g Garlic
Carbs 4.67g 33.06g Garlic
Calories 27kcal 149kcal Garlic
Sugar 1.32g 1g Garlic
Fiber 3.2g 2.1g Mustard Greens Raw
Calcium 115mg 181mg Garlic
Iron 1.64mg 1.7mg Garlic
Magnesium 32mg 25mg Mustard Greens Raw
Phosphorus 58mg 153mg Garlic
Potassium 384mg 401mg Garlic
Sodium 20mg 17mg Garlic
Zinc 0.25mg 1.16mg Garlic
Copper 0.165mg 0.299mg Garlic
Manganese 1.672mg Garlic
Selenium 0.9µg 14.2µg Garlic
Vitamin A 3024IU 9IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 0.08mg Mustard Greens Raw
Vitamin C 70mg 31.2mg Mustard Greens Raw
Vitamin B1 0.08mg 0.2mg Garlic
Vitamin B2 0.11mg 0.11mg
Vitamin B3 0.8mg 0.7mg Mustard Greens Raw
Vitamin B5 0.21mg 0.596mg Garlic
Vitamin B6 0.18mg 1.235mg Garlic
Folate 12µg 3µg Mustard Greens Raw
Vitamin K 257.5µg 1.7µg Mustard Greens Raw
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.01g 0.089g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.011g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
67%
Garlic

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.079g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.8)
Which food is richer in minerals?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.