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  6. Mustard Greens Raw vs. Mustard oil

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

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Summary of differences between Mustard Greens Raw and Mustard oil

  • The amount of Vitamin C, Iron, Copper, Vitamin A RAE, Vitamin B6, Fiber, Calcium, Potassium, and Vitamin B2 in Mustard Greens Raw are higher than in Mustard oil.
  • Mustard Greens Raw covers your daily need of Vitamin C 78% more than Mustard oil.
  • The amount of Saturated Fat in Mustard Greens Raw are lower.

These are the specific foods used in this comparison Mustard greens, raw and Oil, mustard.

Infographic

Mustard Greens Raw vs Mustard oil 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
8
:
2
Mustard oil
Mustard oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Mustard oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
11
:
0
Mustard oil
Mustard oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Mustard oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Mustard oil
Mustard oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +23709.5%
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
Mustard oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +23709.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Mustard oil
Mustard oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +64233.7%
Contains more Polyunsaturated fat +55768.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Mustard oil
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +64233.7%
Contains more Polyunsaturated fat +55768.4%

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 Mustard oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mustard oil Opinion
Net carbs 1.47g 0g Mustard Greens Raw
Protein 2.86g 0g Mustard Greens Raw
Fats 0.42g 100g Mustard oil
Carbs 4.67g 0g Mustard Greens Raw
Calories 27kcal 884kcal Mustard oil
Sugar 1.32g Mustard oil
Fiber 3.2g 0g Mustard Greens Raw
Calcium 115mg 0mg Mustard Greens Raw
Iron 1.64mg 0mg Mustard Greens Raw
Magnesium 32mg 0mg Mustard Greens Raw
Phosphorus 58mg 0mg Mustard Greens Raw
Potassium 384mg 0mg Mustard Greens Raw
Sodium 20mg 0mg Mustard oil
Zinc 0.25mg 0mg Mustard Greens Raw
Copper 0.165mg 0mg Mustard Greens Raw
Selenium 0.9µg 0µg Mustard Greens Raw
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0mg Mustard Greens Raw
Vitamin B2 0.11mg 0mg Mustard Greens Raw
Vitamin B3 0.8mg 0mg Mustard Greens Raw
Vitamin B5 0.21mg 0mg Mustard Greens Raw
Vitamin B6 0.18mg 0mg Mustard Greens Raw
Folate 12µg 0µg Mustard Greens Raw
Vitamin K 257.5µg Mustard Greens Raw
Saturated Fat 0.01g 11.582g Mustard Greens Raw
Monounsaturated Fat 0.092g 59.187g Mustard oil
Polyunsaturated fat 0.038g 21.23g Mustard oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Mustard oil
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
0%
Mustard oil
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
0%
Mustard oil

Comparison summary

Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 11.572g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.