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  6. Mustard Greens Raw vs. Oatmeal

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

Mustard Greens Raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Oatmeal 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%

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
2% 12% 84%
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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
22% 37% 41%
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%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.