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  6. Mustard Greens Raw vs. Olive

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

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Summary of differences between mustard Greens Raw and olive

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin B6, potassium, vitamin B2, and phosphorus, while olive has more iron and copper.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than olive.
  • The amount of sodium in mustard Greens Raw is lower.

These are the specific foods used in this comparison Mustard greens, raw and Olives, ripe, canned (small-extra large).

Infographic

Mustard Greens Raw vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +30.7%
Contains more PotassiumPotassium +4700%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +1833.3%
Contains less SodiumSodium -97.3%
Contains more IronIron +101.2%
Contains more CopperCopper +52.1%
~equal in Selenium ~0.9µg

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%
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +7677.8%
Contains more Vitamin AVitamin A +655%
Contains more Vitamin EVitamin E +21.8%
Contains more Vitamin B1Vitamin B1 +2566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2062.2%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +1960%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Olive DV% diff.
Vitamin K 257.5µg 1.4µg 213%
Vitamin C 70mg 0.9mg 77%
Sodium 20mg 735mg 31%
Iron 1.64mg 3.3mg 21%
Monounsaturated fat 0.092g 7.888g 19%
Fats 0.42g 10.68g 16%
Vitamin A 151µg 20µg 15%
Vitamin B6 0.18mg 0.009mg 13%
Potassium 384mg 8mg 11%
Copper 0.165mg 0.251mg 10%
Phosphorus 58mg 3mg 8%
Vitamin B2 0.11mg 0mg 8%
Magnesium 32mg 4mg 7%
Saturated fat 0.01g 1.415g 6%
Vitamin B1 0.08mg 0.003mg 6%
Polyunsaturated fat 0.038g 0.911g 6%
Vitamin B3 0.8mg 0.037mg 5%
Vitamin B5 0.21mg 0.015mg 4%
Protein 2.86g 0.84g 4%
Calories 27kcal 115kcal 4%
Folate 12µg 0µg 3%
Calcium 115mg 88mg 3%
Choline 0.5mg 10.3mg 2%
Vitamin E 2.01mg 1.65mg 2%
Manganese 0.02mg 1%
Carbs 4.67g 6.26g 1%
Net carbs 1.47g 3.06g N/A
Sugar 1.32g 0g N/A
Fiber 3.2g 3.2g 0%
Zinc 0.25mg 0.22mg 0%
Selenium 0.9µg 0.9µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +240.5%
Contains more WaterWater +13.4%
Contains more FatsFats +2442.9%
Contains more CarbsCarbs +34%
Contains more OtherOther +65.2%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +8473.9%
Contains more Poly. FatPolyunsaturated fat +2297.4%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.