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  6. Mustard Greens Raw vs. Matzo

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

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What are the differences between Mustard Greens Raw and Matzo?

  • Mustard Greens Raw are higher in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin E , and Copper, yet Matzo is higher in Selenium, Vitamin B1, Vitamin B3, Iron, and Vitamin B2.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 214% more.

We used Mustard greens, raw and Crackers, matzo, plain types in this article.

Infographic

Mustard Greens Raw vs Matzo 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
4
:
6
Matzo
Matzo
Contains more Calcium +784.6%
Contains more Magnesium +28%
Contains more Potassium +242.9%
Contains more Copper +175%
Contains more Iron +92.7%
Contains more Phosphorus +53.4%
Contains less Sodium -100%
Contains more Zinc +172%
Contains more Selenium +4000%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +784.6%
Contains more Magnesium +28%
Contains more Potassium +242.9%
Contains more Copper +175%
Contains more Iron +92.7%
Contains more Phosphorus +53.4%
Contains less Sodium -100%
Contains more Zinc +172%
Contains more Selenium +4000%

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
5
:
5
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +3250%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.5%
Contains more Vitamin K +85733.3%
Contains more Vitamin B1 +383.8%
Contains more Vitamin B2 +164.5%
Contains more Vitamin B3 +386.5%
Contains more Vitamin B5 +111%
Contains more Folate +41.7%
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%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +3250%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +56.5%
Contains more Vitamin K +85733.3%
Contains more Vitamin B1 +383.8%
Contains more Vitamin B2 +164.5%
Contains more Vitamin B3 +386.5%
Contains more Vitamin B5 +111%
Contains more Folate +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Matzo
Matzo
Contains more Water +2009.3%
Contains more Other +125%
Contains more Protein +249.7%
Contains more Fats +233.3%
Contains more Carbs +1692.3%
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
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Water +2009.3%
Contains more Other +125%
Contains more Protein +249.7%
Contains more Fats +233.3%
Contains more Carbs +1692.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Matzo
Matzo
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +38%
Contains more Polyunsaturated fat +1486.8%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +38%
Contains more Polyunsaturated fat +1486.8%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Matzo Opinion
Net carbs 1.47g 80.7g Matzo
Protein 2.86g 10g Matzo
Fats 0.42g 1.4g Matzo
Carbs 4.67g 83.7g Matzo
Calories 27kcal 395kcal Matzo
Sugar 1.32g 0.29g Matzo
Fiber 3.2g 3g Mustard Greens Raw
Calcium 115mg 13mg Mustard Greens Raw
Iron 1.64mg 3.16mg Matzo
Magnesium 32mg 25mg Mustard Greens Raw
Phosphorus 58mg 89mg Matzo
Potassium 384mg 112mg Mustard Greens Raw
Sodium 20mg 0mg Matzo
Zinc 0.25mg 0.68mg Matzo
Copper 0.165mg 0.06mg Mustard Greens Raw
Manganese 0.65mg Matzo
Selenium 0.9µg 36.9µg Matzo
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 0.06mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.387mg Matzo
Vitamin B2 0.11mg 0.291mg Matzo
Vitamin B3 0.8mg 3.892mg Matzo
Vitamin B5 0.21mg 0.443mg Matzo
Vitamin B6 0.18mg 0.115mg Mustard Greens Raw
Folate 12µg 17µg Matzo
Vitamin K 257.5µg 0.3µg Mustard Greens Raw
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Saturated Fat 0.01g 0.226g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.127g Matzo
Polyunsaturated fat 0.038g 0.603g Matzo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Matzo
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
25%
Matzo
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
51%
Matzo

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.216g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 32)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.