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. Maple sugar

Mustard Greens Raw vs. Maple sugar — In-Depth Nutrition Comparison

Compare

Significant differences between mustard Greens Raw and maple sugar

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin B6, vitamin E, fiber, phosphorus, vitamin B2, and copper, while maple sugar is higher in zinc.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than maple sugar.
  • Maple sugar has a higher glycemic index (63) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Sugars, maple.

Infographic

Mustard Greens Raw vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +40.1%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +1833.3%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +2324%
Contains less SodiumSodium -45%
~equal in Iron ~1.61mg

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +788.9%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +1900%
Contains more Vitamin B5Vitamin B5 +337.5%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Maple sugar DV% diff.
Vitamin K 257.5µg 0µg 215%
Manganese 4.422mg 192%
Vitamin C 70mg 0mg 78%
Zinc 0.25mg 6.06mg 53%
Carbs 4.67g 90.9g 29%
Vitamin A 151µg 0µg 17%
Calories 27kcal 354kcal 16%
Vitamin B6 0.18mg 0.003mg 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0mg 13%
Phosphorus 58mg 3mg 8%
Copper 0.165mg 0.099mg 7%
Vitamin B2 0.11mg 0.013mg 7%
Protein 2.86g 0.1g 6%
Vitamin B1 0.08mg 0.009mg 6%
Vitamin B3 0.8mg 0.04mg 5%
Folate 12µg 0µg 3%
Vitamin B5 0.21mg 0.048mg 3%
Potassium 384mg 274mg 3%
Magnesium 32mg 19mg 3%
Calcium 115mg 90mg 3%
Fats 0.42g 0.2g 0%
Net carbs 1.47g 90.9g N/A
Iron 1.64mg 1.61mg 0%
Sugar 1.32g 84.87g N/A
Sodium 20mg 11mg 0%
Selenium 0.9µg 0.8µg 0%
Choline 0.5mg 2.1mg 0%
Saturated fat 0.01g 0.036g 0%
Monounsaturated fat 0.092g 0.064g 0%
Polyunsaturated fat 0.038g 0.1g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +2760%
Contains more FatsFats +110%
Contains more WaterWater +1033.8%
Contains more OtherOther +68.8%
Contains more CarbsCarbs +1846.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +43.8%
Contains more Poly. FatPolyunsaturated fat +163.2%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.