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Mustard Greens Raw vs. Jícama raw — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and jícama raw

  • Mustard Greens Raw have more vitamin K, vitamin A, vitamin C, iron, copper, vitamin B6, vitamin E, calcium, and potassium, while jícama raw has more fiber.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than jícama raw.
  • Mustard Greens Raw contain 144 times more vitamin A than jícama raw. While mustard Greens Raw contain 3024IU of vitamin A, jícama raw contains only 21IU.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Mustard greens, raw and Yambean (jicama), raw.

Infographic

Mustard Greens Raw vs Jícama raw 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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +156%
Contains more IronIron +173.3%
Contains more CopperCopper +243.8%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +222.2%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -80%

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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin CVitamin C +246.5%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +337%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin KVitamin K +85733.3%
Contains more CholineCholine +2620%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +297.2%
Contains more FatsFats +366.7%
Contains more OtherOther +350%
Contains more CarbsCarbs +88.9%
~equal in Water ~90.07g

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
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +1740%
Contains more Poly. FatPolyunsaturated fat +13.2%

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 Jícama raw
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Jícama raw DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin C 70mg 20.2mg 55%
Vitamin A 151µg 1µg 17%
Copper 0.165mg 0.048mg 13%
Iron 1.64mg 0.6mg 13%
Vitamin B6 0.18mg 0.042mg 11%
Calcium 115mg 12mg 10%
Vitamin E 2.01mg 0.46mg 10%
Potassium 384mg 150mg 7%
Fiber 3.2g 4.9g 7%
Vitamin B2 0.11mg 0.029mg 6%
Phosphorus 58mg 18mg 6%
Magnesium 32mg 12mg 5%
Vitamin B1 0.08mg 0.02mg 5%
Vitamin B3 0.8mg 0.2mg 4%
Protein 2.86g 0.72g 4%
Manganese 0.06mg 3%
Vitamin B5 0.21mg 0.135mg 2%
Choline 0.5mg 13.6mg 2%
Calories 27kcal 38kcal 1%
Sodium 20mg 4mg 1%
Carbs 4.67g 8.82g 1%
Fats 0.42g 0.09g 1%
Zinc 0.25mg 0.16mg 1%
Net carbs 1.47g 3.92g N/A
Sugar 1.32g 1.8g N/A
Selenium 0.9µg 0.7µg 0%
Folate 12µg 12µg 0%
Saturated fat 0.01g 0.021g 0%
Monounsaturated fat 0.092g 0.005g 0%
Polyunsaturated fat 0.038g 0.043g 0%
Threonine 0.018mg 0%
Isoleucine 0.016mg 0%
Leucine 0.025mg 0%
Lysine 0.026mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.017mg 0%
Valine 0.022mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Jícama raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
10%
Jícama raw
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
9%
Jícama raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.011g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama raw
Jícama raw is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.