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  6. Mustard Greens Raw vs. Groat

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

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How are mustard Greens Raw and groat different?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, while groat is higher in copper, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, vitamin B5, and zinc.
  • Groat covers your daily need for copper, 104% more than mustard Greens Raw.
  • Groat has a higher glycemic index (54) than mustard Greens Raw (32).

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

Infographic

Mustard Greens Raw vs Groat 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%
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +538.9%
Contains more MagnesiumMagnesium +621.9%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +34.1%
Contains more CopperCopper +566.7%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +498.3%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +822.2%

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%
Groat
Groat
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B2Vitamin B2 +286.4%
Contains more Vitamin B3Vitamin B3 +777.5%
Contains more Vitamin B5Vitamin B5 +487.1%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Groat DV% diff.
Vitamin K 257.5µg 215%
Copper 0.165mg 1.1mg 104%
Vitamin C 70mg 0mg 78%
Manganese 1.3mg 57%
Magnesium 32mg 231mg 47%
Phosphorus 58mg 347mg 41%
Vitamin B3 0.8mg 7.02mg 39%
Fiber 3.2g 10g 27%
Vitamin B2 0.11mg 0.425mg 24%
Carbs 4.67g 71.5g 22%
Protein 2.86g 13.25g 21%
Zinc 0.25mg 2.4mg 20%
Vitamin B5 0.21mg 1.233mg 20%
Vitamin A 151µg 0µg 17%
Calories 27kcal 343kcal 16%
Vitamin E 2.01mg 13%
Selenium 0.9µg 8.3µg 13%
Calcium 115mg 18mg 10%
Iron 1.64mg 2.2mg 7%
Polyunsaturated fat 0.038g 1.039g 7%
Folate 12µg 30µg 5%
Fats 0.42g 3.4g 5%
Saturated fat 0.01g 0.741g 3%
Monounsaturated fat 0.092g 1.04g 2%
Vitamin B1 0.08mg 0.101mg 2%
Vitamin B6 0.18mg 0.21mg 2%
Potassium 384mg 460mg 2%
Sodium 20mg 1mg 1%
Net carbs 1.47g 61.5g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +830.3%
Contains more ProteinProtein +363.3%
Contains more FatsFats +709.5%
Contains more CarbsCarbs +1431%
Contains more OtherOther +55.6%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +1030.4%
Contains more Poly. FatPolyunsaturated fat +2634.2%

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.