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  6. Mustard Greens Raw vs. True morels

Mustard Greens Raw vs. True morels — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and true morels

  • Mustard Greens Raw are richer in vitamin A and calcium, while true morels are higher in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, and vitamin B2.
  • True morels cover your daily iron needs 132% more than mustard Greens Raw.

Specific food types used in this comparison are Mustard greens, raw and Mushrooms, morel, raw.

Infographic

Mustard Greens Raw vs True morels 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% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +167.4%
Contains more IronIron +642.7%
Contains more CopperCopper +278.8%
Contains more ZincZinc +712%
Contains more PhosphorusPhosphorus +234.5%
Contains more SeleniumSelenium +144.4%
~equal in Potassium ~411mg
~equal in Sodium ~21mg

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +181.5%
Contains more Vitamin B5Vitamin B5 +109.5%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw True morels DV% diff.
Vitamin K 257.5µg 215%
Iron 1.64mg 12.18mg 132%
Vitamin C 70mg 78%
Copper 0.165mg 0.625mg 51%
Manganese 0.587mg 26%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 58mg 194mg 19%
Vitamin A 151µg 0µg 17%
Zinc 0.25mg 2.03mg 16%
Vitamin E 2.01mg 13%
Vitamin B3 0.8mg 2.252mg 9%
Vitamin B2 0.11mg 0.205mg 7%
Calcium 115mg 43mg 7%
Vitamin B5 0.21mg 0.44mg 5%
Vitamin B6 0.18mg 0.136mg 3%
Magnesium 32mg 19mg 3%
Polyunsaturated fat 0.038g 0.433g 3%
Selenium 0.9µg 2.2µg 2%
Fiber 3.2g 2.8g 2%
Potassium 384mg 411mg 1%
Protein 2.86g 3.12g 1%
Folate 12µg 9µg 1%
Vitamin B1 0.08mg 0.069mg 1%
Calories 27kcal 31kcal 0%
Fats 0.42g 0.57g 0%
Carbs 4.67g 5.1g 0%
Net carbs 1.47g 2.3g N/A
Sugar 1.32g 0.6g N/A
Sodium 20mg 21mg 0%
Choline 0.5mg 0%
Saturated fat 0.01g 0.065g 0%
Monounsaturated fat 0.092g 0.052g 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more FatsFats +35.7%
Contains more OtherOther +18.5%
~equal in Protein ~3.12g
~equal in Carbs ~5.1g
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +1039.5%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.