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

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Important differences between mustard Greens Raw and milk

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, and vitamin B6; however, milk is richer in vitamin B12 and vitamin D.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.

The food varieties used in the comparison are Mustard greens, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Mustard Greens Raw vs Milk 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%
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +156%
Contains more IronIron +5366.7%
Contains more CopperCopper +1550%
Contains less SodiumSodium -54.5%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +63.8%
Contains more SeleniumSelenium +266.7%
~equal in Calcium ~125mg

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%
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +160.3%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +760.2%
Contains more Vitamin B6Vitamin B6 +386.5%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3440%

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +80%
Contains more ProteinProtein +17.8%
Contains more FatsFats +131%
~equal in Carbs ~4.99g
~equal in Water ~89.92g

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +201.1%
~equal in Polyunsaturated fat ~0.035g

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 Milk
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Milk DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 0mg 78%
Vitamin B12 0µg 0.47µg 20%
Iron 1.64mg 0.03mg 20%
Copper 0.165mg 0.01mg 17%
Vitamin E 2.01mg 0.01mg 13%
Fiber 3.2g 0g 13%
Vitamin B6 0.18mg 0.037mg 11%
Vitamin A 151µg 58µg 10%
Potassium 384mg 150mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin B2 0.11mg 0.185mg 6%
Phosphorus 58mg 95mg 5%
Vitamin B1 0.08mg 0.02mg 5%
Magnesium 32mg 11mg 5%
Selenium 0.9µg 3.3µg 4%
Vitamin B3 0.8mg 0.093mg 4%
Choline 0.5mg 17.7mg 3%
Saturated fat 0.01g 0.633g 3%
Vitamin B5 0.21mg 0.361mg 3%
Zinc 0.25mg 0.42mg 2%
Cholesterol 0mg 5mg 2%
Folate 12µg 5µg 2%
Calories 27kcal 42kcal 1%
Protein 2.86g 3.37g 1%
Sodium 20mg 44mg 1%
Calcium 115mg 125mg 1%
Fats 0.42g 0.97g 1%
Carbs 4.67g 4.99g 0%
Net carbs 1.47g 4.99g N/A
Sugar 1.32g 5.2g N/A
Manganese 0.003mg 0%
Monounsaturated fat 0.092g 0.277g 0%
Polyunsaturated fat 0.038g 0.035g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
15%
Milk
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.623g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.8)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.