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  6. Mustard Greens Raw vs. Millet raw

Mustard Greens Raw vs. Millet raw — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and millet raw

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, millet raw is richer in copper, phosphorus, vitamin B1, vitamin B3, fiber, magnesium, and folate.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than millet raw (71).

The food types used in this comparison are Mustard greens, raw and Millet, raw.

Infographic

Mustard Greens Raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +96.9%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +83.5%
Contains more CopperCopper +354.5%
Contains more ZincZinc +572%
Contains more PhosphorusPhosphorus +391.4%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3920%
Contains more Vitamin KVitamin K +28511.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +426.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +490%
Contains more Vitamin B5Vitamin B5 +303.8%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more FolateFolate +608.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Millet raw DV% diff.
Vitamin K 257.5µg 0.9µg 214%
Vitamin C 70mg 0mg 78%
Manganese 1.632mg 71%
Copper 0.165mg 0.75mg 65%
Phosphorus 58mg 285mg 32%
Vitamin B1 0.08mg 0.421mg 28%
Vitamin B3 0.8mg 4.72mg 25%
Carbs 4.67g 72.85g 23%
Fiber 3.2g 8.5g 21%
Magnesium 32mg 114mg 20%
Folate 12µg 85µg 18%
Calories 27kcal 378kcal 18%
Iron 1.64mg 3.01mg 17%
Vitamin A 151µg 0µg 17%
Protein 2.86g 11.02g 16%
Vitamin B6 0.18mg 0.384mg 16%
Polyunsaturated fat 0.038g 2.134g 14%
Vitamin B2 0.11mg 0.29mg 14%
Vitamin E 2.01mg 0.05mg 13%
Zinc 0.25mg 1.68mg 13%
Vitamin B5 0.21mg 0.848mg 13%
Calcium 115mg 8mg 11%
Fats 0.42g 4.22g 6%
Potassium 384mg 195mg 6%
Selenium 0.9µg 2.7µg 3%
Saturated fat 0.01g 0.723g 3%
Monounsaturated fat 0.092g 0.773g 2%
Sodium 20mg 5mg 1%
Net carbs 1.47g 64.35g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +946.1%
Contains more ProteinProtein +285.3%
Contains more FatsFats +904.8%
Contains more CarbsCarbs +1460%
Contains more OtherOther +140%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +740.2%
Contains more Poly. FatPolyunsaturated fat +5515.8%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.