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  6. Mustard Greens Raw vs. Corn raw

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

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What are the differences between mustard Greens Raw and corn raw?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, copper, calcium, and vitamin B6, yet corn raw is higher in vitamin B5 and folate.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw have 58 times more calcium than corn raw. While mustard Greens Raw have 115mg of calcium, corn raw has only 2mg.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Corn, sweet, yellow, raw types in this article.

Infographic

Mustard Greens Raw vs Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +5650%
Contains more PotassiumPotassium +42.2%
Contains more IronIron +215.4%
Contains more CopperCopper +205.6%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +15.6%
Contains more ZincZinc +84%
Contains more PhosphorusPhosphorus +53.4%
Contains less SodiumSodium -25%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +929.4%
Contains more Vitamin AVitamin A +1577.8%
Contains more Vitamin EVitamin E +2771.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +93.5%
Contains more Vitamin KVitamin K +85733.3%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B3Vitamin B3 +121.3%
Contains more Vitamin B5Vitamin B5 +241.4%
Contains more FolateFolate +250%
Contains more CholineCholine +4500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Corn raw DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin C 70mg 6.8mg 70%
Vitamin A 151µg 9µg 16%
Iron 1.64mg 0.52mg 14%
Vitamin E 2.01mg 0.07mg 13%
Copper 0.165mg 0.054mg 12%
Calcium 115mg 2mg 11%
Vitamin B5 0.21mg 0.717mg 10%
Folate 12µg 42µg 8%
Manganese 0.163mg 7%
Vitamin B6 0.18mg 0.093mg 7%
Vitamin B3 0.8mg 1.77mg 6%
Vitamin B1 0.08mg 0.155mg 6%
Carbs 4.67g 18.7g 5%
Fiber 3.2g 2g 5%
Choline 0.5mg 23mg 4%
Phosphorus 58mg 89mg 4%
Vitamin B2 0.11mg 0.055mg 4%
Polyunsaturated fat 0.038g 0.487g 3%
Calories 27kcal 86kcal 3%
Potassium 384mg 270mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Zinc 0.25mg 0.46mg 2%
Selenium 0.9µg 0.6µg 1%
Protein 2.86g 3.27g 1%
Magnesium 32mg 37mg 1%
Saturated fat 0.01g 0.325g 1%
Monounsaturated fat 0.092g 0.432g 1%
Fats 0.42g 1.35g 1%
Net carbs 1.47g 16.7g N/A
Sugar 1.32g 6.26g N/A
Sodium 20mg 15mg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +19.3%
Contains more OtherOther +114.3%
Contains more ProteinProtein +14.3%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +300.4%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +369.6%
Contains more Poly. FatPolyunsaturated fat +1181.6%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.