Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Lentil soup

Mustard Greens Raw vs. Lentil soup — In-Depth Nutrition Comparison

Compare

What are the differences between mustard Greens Raw and lentil soup?

  • Mustard Greens Raw are richer than lentil soup in vitamin C, vitamin A, copper, calcium, iron, potassium, vitamin B6, magnesium, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin C is 76% more.
  • Mustard Greens Raw have 21 times more vitamin A than lentil soup. While mustard Greens Raw have 3024IU of vitamin A, lentil soup has only 145IU.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Soup, lentil with ham, canned, ready-to-serve types in this article.

Infographic

Mustard Greens Raw vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +576.5%
Contains more PotassiumPotassium +166.7%
Contains more IronIron +53.3%
Contains more CopperCopper +135.7%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +27.6%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +4017.6%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Lentil soup DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 1.7mg 76%
Sodium 20mg 532mg 22%
Vitamin A 151µg 7µg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Copper 0.165mg 0.07mg 11%
Calcium 115mg 17mg 10%
Vitamin B6 0.18mg 0.09mg 7%
Potassium 384mg 144mg 7%
Iron 1.64mg 1.07mg 7%
Manganese 0.12mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B2 0.11mg 0.045mg 5%
Magnesium 32mg 9mg 5%
Phosphorus 58mg 74mg 2%
Protein 2.86g 3.74g 2%
Folate 12µg 20µg 2%
Saturated fat 0.01g 0.45g 2%
Vitamin B3 0.8mg 0.545mg 2%
Monounsaturated fat 0.092g 0.52g 1%
Vitamin B5 0.21mg 0.14mg 1%
Calories 27kcal 56kcal 1%
Vitamin B1 0.08mg 0.07mg 1%
Selenium 0.9µg 0.3µg 1%
Cholesterol 0mg 3mg 1%
Carbs 4.67g 8.16g 1%
Fats 0.42g 1.12g 1%
Polyunsaturated fat 0.038g 0.13g 1%
Net carbs 1.47g 8.16g N/A
Sugar 1.32g N/A
Zinc 0.25mg 0.3mg 0%
Choline 0.5mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +30.8%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +74.7%
~equal in Water ~85.75g
~equal in Other ~1.23g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +465.2%
Contains more Poly. FatPolyunsaturated fat +242.1%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.