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  6. Mustard Greens Raw vs. Malt

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

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How are Mustard Greens Raw and Malt different?

  • Mustard Greens Raw are richer in Vitamin K, Vitamin C, Iron, Copper, Vitamin A RAE, Vitamin E , Fiber, and Vitamin B6, while Malt is higher in Vitamin B12.
  • Mustard Greens Raw covers your daily need of Vitamin K 214% more than Malt.
  • Mustard Greens Raw contain 700 times more Vitamin C than Malt. Mustard Greens Raw contain 70mg of Vitamin C, while Malt contains 0.1mg.
  • Mustard Greens Raw are lower in Saturated Fat.

Mustard greens, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk types were used in this article.

Infographic

Mustard Greens Raw vs Malt 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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Malt
Malt
Contains more Calcium +17.3%
Contains more Iron +681%
Contains more Magnesium +113.3%
Contains more Potassium +123.3%
Contains less Sodium -66.7%
Contains more Copper +345.9%
Contains more Phosphorus +56.9%
Contains more Zinc +64%
Contains more Selenium +500%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Malt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Contains more Calcium +17.3%
Contains more Iron +681%
Contains more Magnesium +113.3%
Contains more Potassium +123.3%
Contains less Sodium -66.7%
Contains more Copper +345.9%
Contains more Phosphorus +56.9%
Contains more Zinc +64%
Contains more Selenium +500%

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.
Mustard Greens Raw
Mustard Greens Raw
9
:
3
Malt
Malt
Contains more Vitamin A +3083.2%
Contains more Vitamin E +3250%
Contains more Vitamin C +69900%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +208.9%
Contains more Vitamin B6 +291.3%
Contains more Folate +33.3%
Contains more Vitamin K +85733.3%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B12 +∞%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Malt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Contains more Vitamin A +3083.2%
Contains more Vitamin E +3250%
Contains more Vitamin C +69900%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +208.9%
Contains more Vitamin B6 +291.3%
Contains more Folate +33.3%
Contains more Vitamin K +85733.3%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Malt
Malt
Contains more Water +11.5%
Contains more Other +68.8%
Contains more Protein +17.8%
Contains more Fats +683.3%
Contains more Carbs +139.8%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Malt
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more Water +11.5%
Contains more Other +68.8%
Contains more Protein +17.8%
Contains more Fats +683.3%
Contains more Carbs +139.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Malt
Malt
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +798.9%
Contains more Polyunsaturated fat +447.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Malt
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +798.9%
Contains more Polyunsaturated fat +447.4%

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 Malt
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Malt Opinion
Net carbs 1.47g 10.7g Malt
Protein 2.86g 3.37g Malt
Fats 0.42g 3.29g Malt
Carbs 4.67g 11.2g Malt
Calories 27kcal 85kcal Malt
Sugar 1.32g 6.68g Mustard Greens Raw
Fiber 3.2g 0.5g Mustard Greens Raw
Calcium 115mg 98mg Mustard Greens Raw
Iron 1.64mg 0.21mg Mustard Greens Raw
Magnesium 32mg 15mg Mustard Greens Raw
Phosphorus 58mg 91mg Malt
Potassium 384mg 172mg Mustard Greens Raw
Sodium 20mg 60mg Mustard Greens Raw
Zinc 0.25mg 0.41mg Malt
Copper 0.165mg 0.037mg Mustard Greens Raw
Manganese 0.08mg Malt
Selenium 0.9µg 5.4µg Malt
Vitamin A 3024IU 95IU Mustard Greens Raw
Vitamin A RAE 151µg 26µg Mustard Greens Raw
Vitamin E 2.01mg 0.06mg Mustard Greens Raw
Vitamin C 70mg 0.1mg Mustard Greens Raw
Vitamin B1 0.08mg 0.054mg Mustard Greens Raw
Vitamin B2 0.11mg 0.184mg Malt
Vitamin B3 0.8mg 0.259mg Mustard Greens Raw
Vitamin B5 0.21mg 0.354mg Malt
Vitamin B6 0.18mg 0.046mg Mustard Greens Raw
Folate 12µg 9µg Mustard Greens Raw
Vitamin B12 0µg 0.42µg Malt
Vitamin K 257.5µg 0.3µg Mustard Greens Raw
Tryptophan 0.074mg Malt
Threonine 0.143mg Malt
Isoleucine 0.165mg Malt
Leucine 0.268mg Malt
Lysine 0.142mg Malt
Methionine 0.074mg Malt
Phenylalanine 0.15mg Malt
Valine 0.193mg Malt
Histidine 0.077mg Malt
Cholesterol 0mg 10mg Mustard Greens Raw
Saturated Fat 0.01g 1.883g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.827g Malt
Polyunsaturated fat 0.038g 0.208g Malt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Malt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
13%
Malt
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
17%
Malt

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.873g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is cheaper?
Malt
Malt is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.