Mustard Greens Raw vs. Oatmeal — In-Depth Nutrition Comparison
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Summary of differences between mustard Greens Raw and oatmeal
- Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, copper, and potassium, while oatmeal has more iron, vitamin B1, vitamin B3, and vitamin B6.
- Mustard Greens Raw cover your daily need for vitamin K, 214% more than oatmeal.
- Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Mustard greens, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
Infographic
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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.
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more CalciumCalcium | +43.8% |
| Contains more PotassiumPotassium | +529.5% |
| Contains more CopperCopper | +150% |
| Contains less SodiumSodium | -59.2% |
| Contains more IronIron | +263.4% |
| Contains more ZincZinc | +148% |
| Contains more PhosphorusPhosphorus | +32.8% |
| Contains more SeleniumSelenium | +455.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +16.2% |
| Contains more Vitamin EVitamin E | +2771.4% |
| Contains more Vitamin KVitamin K | +64275% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +278.1% |
| Contains more Vitamin B5Vitamin B5 | +51% |
| Contains more Vitamin B6Vitamin B6 | +61.1% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +840% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +20.7% |
| Contains more OtherOther | +136.8% |
| Contains more FatsFats | +223.8% |
| Contains more CarbsCarbs | +149.9% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +325% |
| Contains more Poly. FatPolyunsaturated fat | +1021.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 257.5µg | 0.4µg | 214% |
| Vitamin C | 70mg | 0mg | 78% |
| Iron | 1.64mg | 5.96mg | 54% |
| Manganese | 0.558mg | 24% | |
| Vitamin B1 | 0.08mg | 0.26mg | 15% |
| Vitamin B3 | 0.8mg | 3.025mg | 14% |
| Vitamin E | 2.01mg | 0.07mg | 13% |
| Copper | 0.165mg | 0.066mg | 11% |
| Potassium | 384mg | 61mg | 10% |
| Folate | 12µg | 44µg | 8% |
| Vitamin B6 | 0.18mg | 0.29mg | 8% |
| Vitamin B2 | 0.11mg | 0.215mg | 8% |
| Selenium | 0.9µg | 5µg | 7% |
| Fiber | 3.2g | 1.7g | 6% |
| Calcium | 115mg | 80mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.038g | 0.426g | 3% |
| Zinc | 0.25mg | 0.62mg | 3% |
| Phosphorus | 58mg | 77mg | 3% |
| Vitamin B5 | 0.21mg | 0.317mg | 2% |
| Calories | 27kcal | 68kcal | 2% |
| Vitamin A | 151µg | 130µg | 2% |
| Carbs | 4.67g | 11.67g | 2% |
| Protein | 2.86g | 2.37g | 1% |
| Choline | 0.5mg | 4.7mg | 1% |
| Fats | 0.42g | 1.36g | 1% |
| Saturated fat | 0.01g | 0.226g | 1% |
| Monounsaturated fat | 0.092g | 0.391g | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Sodium | 20mg | 49mg | 1% |
| Net carbs | 1.47g | 9.97g | N/A |
| Sugar | 1.32g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
84%
26%
Minerals Daily Need Coverage Score
25%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.86g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.216g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.