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  6. Mustard Greens Raw vs. Mashed potato

Mustard Greens Raw vs. Mashed potato — In-Depth Nutrition Comparison

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How are mustard Greens Raw and mashed potato different?

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, calcium, fiber, and vitamin B2 than mashed potato.
  • Daily need coverage for vitamin K for mustard Greens Raw is 210% higher.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than mashed potato (87).

Mustard greens, raw and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Mustard Greens Raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +538.9%
Contains more PotassiumPotassium +34.3%
Contains more IronIron +429%
Contains more CopperCopper +371.4%
Contains more ZincZinc +13.6%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +12.5%
~equal in Phosphorus ~59mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +251.2%
Contains more Vitamin EVitamin E +378.6%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +4264.4%
Contains more FolateFolate +33.3%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2580%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mashed potato DV% diff.
Vitamin K 257.5µg 5.9µg 210%
Vitamin C 70mg 0mg 78%
Iron 1.64mg 0.31mg 17%
Copper 0.165mg 0.035mg 14%
Vitamin A 151µg 43µg 12%
Sodium 20mg 306mg 12%
Vitamin E 2.01mg 0.42mg 11%
Calcium 115mg 18mg 10%
Polyunsaturated fat 0.038g 1.342g 9%
Fiber 3.2g 1.3g 8%
Vitamin B2 0.11mg 0.015mg 7%
Vitamin B6 0.18mg 0.12mg 5%
Starch 12.1g 5%
Vitamin B1 0.08mg 0.015mg 5%
Magnesium 32mg 15mg 4%
Manganese 0.098mg 4%
Vitamin B5 0.21mg 4%
Fats 0.42g 2.82g 4%
Vitamin B12 0µg 0.07µg 3%
Calories 27kcal 89kcal 3%
Potassium 384mg 286mg 3%
Carbs 4.67g 14.65g 3%
Saturated fat 0.01g 0.577g 3%
Protein 2.86g 1.65g 2%
Monounsaturated fat 0.092g 0.72g 2%
Vitamin B3 0.8mg 1.08mg 2%
Choline 0.5mg 13.4mg 2%
Folate 12µg 9µg 1%
Net carbs 1.47g 13.35g N/A
Sugar 1.32g 0.5g N/A
Zinc 0.25mg 0.22mg 0%
Phosphorus 58mg 59mg 0%
Selenium 0.9µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +73.3%
Contains more WaterWater +13.9%
Contains more FatsFats +571.4%
Contains more CarbsCarbs +213.7%
~equal in Other ~1.26g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +682.6%
Contains more Poly. FatPolyunsaturated fat +3431.6%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.