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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, and Vitamin C, while Bran raw have more Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Iron, Copper, and Zinc.
  • Mustard Greens Raw covers your daily need of Vitamin K 212% more than Bran raw.

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.
Mustard Greens Raw
Mustard Greens Raw
1
:
9
Bran raw
Bran raw
Contains more Calcium +98.3%
Contains more Iron +229.9%
Contains more Magnesium +634.4%
Contains more Phosphorus +1165.5%
Contains more Potassium +47.4%
Contains less Sodium -80%
Contains more Zinc +1144%
Contains more Copper +144.2%
Contains more Selenium +4922.2%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +98.3%
Contains more Iron +229.9%
Contains more Magnesium +634.4%
Contains more Phosphorus +1165.5%
Contains more Potassium +47.4%
Contains less Sodium -80%
Contains more Zinc +1144%
Contains more Copper +144.2%
Contains more Selenium +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.
Mustard Greens Raw
Mustard Greens Raw
5
:
5
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +99%
Contains more Vitamin C +∞%
Contains more Vitamin K +7946.9%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +611.4%
Contains more Folate +333.3%
Equal in Vitamin B6 - 0.165
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +99%
Contains more Vitamin C +∞%
Contains more Vitamin K +7946.9%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +611.4%
Contains more Folate +333.3%
Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Bran raw
Bran raw
Contains more Water +1284.7%
Contains more Protein +504.9%
Contains more Fats +1573.8%
Contains more Carbs +1318%
Contains more Other +114.8%
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
Bran raw
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 Water +1284.7%
Contains more Protein +504.9%
Contains more Fats +1573.8%
Contains more Carbs +1318%
Contains more Other +114.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +2482.6%
Contains more Polyunsaturated fat +7178.9%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +2482.6%
Contains more Polyunsaturated fat +7178.9%

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 Bran raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Bran raw Opinion
Net carbs 1.47g 50.82g Bran raw
Protein 2.86g 17.3g Bran raw
Fats 0.42g 7.03g Bran raw
Carbs 4.67g 66.22g Bran raw
Calories 27kcal 246kcal Bran raw
Sugar 1.32g 1.45g Mustard Greens Raw
Fiber 3.2g 15.4g Bran raw
Calcium 115mg 58mg Mustard Greens Raw
Iron 1.64mg 5.41mg Bran raw
Magnesium 32mg 235mg Bran raw
Phosphorus 58mg 734mg Bran raw
Potassium 384mg 566mg Bran raw
Sodium 20mg 4mg Bran raw
Zinc 0.25mg 3.11mg Bran raw
Copper 0.165mg 0.403mg Bran raw
Manganese 5.63mg Bran raw
Selenium 0.9µg 45.2µg Bran raw
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 1.01mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 1.17mg Bran raw
Vitamin B2 0.11mg 0.22mg Bran raw
Vitamin B3 0.8mg 0.934mg Bran raw
Vitamin B5 0.21mg 1.494mg Bran raw
Vitamin B6 0.18mg 0.165mg Mustard Greens Raw
Folate 12µg 52µg Bran raw
Vitamin K 257.5µg 3.2µg Mustard Greens Raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 0.01g 1.328g Mustard Greens Raw
Monounsaturated Fat 0.092g 2.376g Bran raw
Polyunsaturated fat 0.038g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Bran raw
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
46%
Bran raw
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.318g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.