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  6. Mustard Greens Raw vs. Bran raw

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

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Summary of differences between mustard Greens Raw and bran raw

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A, while bran raw has more phosphorus, vitamin B1, selenium, fiber, magnesium, iron, and copper.
  • Mustard Greens Raw cover your daily need for vitamin K, 212% more than bran raw.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Mustard greens, raw and Oat bran, raw.

Infographic

Mustard Greens Raw vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +98.3%
Contains more MagnesiumMagnesium +634.4%
Contains more PotassiumPotassium +47.4%
Contains more IronIron +229.9%
Contains more CopperCopper +144.2%
Contains more ZincZinc +1144%
Contains more PhosphorusPhosphorus +1165.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +4922.2%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +99%
Contains more Vitamin KVitamin K +7946.9%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B5Vitamin B5 +611.4%
Contains more FolateFolate +333.3%
Contains more CholineCholine +6340%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Bran raw DV% diff.
Manganese 5.63mg 245%
Vitamin K 257.5µg 3.2µg 212%
Phosphorus 58mg 734mg 97%
Vitamin B1 0.08mg 1.17mg 91%
Selenium 0.9µg 45.2µg 81%
Vitamin C 70mg 0mg 78%
Fiber 3.2g 15.4g 49%
Magnesium 32mg 235mg 48%
Iron 1.64mg 5.41mg 47%
Protein 2.86g 17.3g 29%
Vitamin B5 0.21mg 1.494mg 26%
Copper 0.165mg 0.403mg 26%
Zinc 0.25mg 3.11mg 26%
Carbs 4.67g 66.22g 21%
Polyunsaturated fat 0.038g 2.766g 18%
Vitamin A 151µg 0µg 17%
Calories 27kcal 246kcal 11%
Folate 12µg 52µg 10%
Fats 0.42g 7.03g 10%
Vitamin B2 0.11mg 0.22mg 8%
Vitamin E 2.01mg 1.01mg 7%
Monounsaturated fat 0.092g 2.376g 6%
Choline 0.5mg 32.2mg 6%
Saturated fat 0.01g 1.328g 6%
Calcium 115mg 58mg 6%
Potassium 384mg 566mg 5%
Vitamin B6 0.18mg 0.165mg 1%
Vitamin B3 0.8mg 0.934mg 1%
Sodium 20mg 4mg 1%
Net carbs 1.47g 50.82g N/A
Sugar 1.32g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1284.7%
Contains more ProteinProtein +504.9%
Contains more FatsFats +1573.8%
Contains more CarbsCarbs +1318%
Contains more OtherOther +114.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +2482.6%
Contains more Poly. FatPolyunsaturated fat +7178.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.