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  6. Mustard Greens Raw vs. Hash browns

Mustard Greens Raw vs. Hash browns — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and hash browns?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, calcium, and copper, yet hash browns are richer in vitamin B3 and phosphorus.
  • Mustard Greens Raw' daily need coverage for vitamin K is 206% higher.
  • Mustard Greens Raw have 1512 times more vitamin A than hash browns. Mustard Greens Raw have 3024IU of vitamin A, while hash browns have 2IU.
  • Mustard Greens Raw contain less sodium.
  • Mustard Greens Raw have a lower glycemic index than hash browns.

We used Mustard greens, raw and Fast foods, potatoes, hash browns, round pieces or patty types in this comparison.

Infographic

Mustard Greens Raw vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +505.3%
Contains more IronIron +173.3%
Contains more CopperCopper +65%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +125%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +69%
~equal in Potassium ~355mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +1196.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin KVitamin K +2501%
Contains more Vitamin EVitamin E +30.3%
Contains more Vitamin B1Vitamin B1 +71.3%
Contains more Vitamin B3Vitamin B3 +129.8%
Contains more Vitamin B5Vitamin B5 +81%
Contains more CholineCholine +3460%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.186mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Hash browns DV% diff.
Vitamin K 257.5µg 9.9µg 206%
Vitamin C 70mg 5.4mg 72%
Polyunsaturated fat 0.038g 5.665g 38%
Fats 0.42g 17.04g 26%
Sodium 20mg 566mg 24%
Monounsaturated fat 0.092g 7.827g 19%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.6mg 13%
Calories 27kcal 272kcal 12%
Saturated fat 0.01g 2.54g 12%
Starch 25.74g 11%
Calcium 115mg 19mg 10%
Carbs 4.67g 28.88g 8%
Manganese 0.158mg 7%
Copper 0.165mg 0.1mg 7%
Vitamin B2 0.11mg 0.038mg 6%
Vitamin B3 0.8mg 1.838mg 6%
Phosphorus 58mg 98mg 6%
Vitamin B1 0.08mg 0.137mg 5%
Vitamin E 2.01mg 2.62mg 4%
Choline 0.5mg 17.8mg 3%
Vitamin B5 0.21mg 0.38mg 3%
Magnesium 32mg 21mg 3%
Fiber 3.2g 2.7g 2%
Zinc 0.25mg 0.36mg 1%
Protein 2.86g 2.58g 1%
Selenium 0.9µg 0.4µg 1%
Potassium 384mg 355mg 1%
Net carbs 1.47g 26.18g N/A
Sugar 1.32g 0.56g N/A
Vitamin B6 0.18mg 0.186mg 0%
Trans fat 0g 0.056g N/A
Folate 12µg 12µg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +84.1%
Contains more FatsFats +3957.1%
Contains more CarbsCarbs +518.4%
Contains more OtherOther +65.2%
~equal in Protein ~2.58g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +8407.6%
Contains more Poly. FatPolyunsaturated fat +14807.9%

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.