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  6. Mustard Greens Raw vs. Scallion

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

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Differences between mustard Greens Raw and scallion

  • Mustard Greens Raw are higher in vitamin C, vitamin K, vitamin A, vitamin E, vitamin B6, and copper; however, scallion is richer in folate.
  • Mustard Greens Raw' daily need coverage for vitamin C is 57% higher.
  • Mustard Greens Raw have 4 times more vitamin E than scallion. While mustard Greens Raw have 2.01mg of vitamin E, scallion has only 0.55mg.

The food types used in this comparison are Mustard greens, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Mustard Greens Raw vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +59.7%
Contains more PotassiumPotassium +39.1%
Contains more CopperCopper +98.8%
Contains more PhosphorusPhosphorus +56.8%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +56%
Contains less SodiumSodium -20%
~equal in Iron ~1.48mg

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +272.3%
Contains more Vitamin AVitamin A +202%
Contains more Vitamin EVitamin E +265.5%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +52.4%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin KVitamin K +24.4%
Contains more FolateFolate +433.3%
Contains more CholineCholine +1040%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Scallion DV% diff.
Vitamin C 70mg 18.8mg 57%
Vitamin K 257.5µg 207µg 42%
Folate 12µg 64µg 13%
Vitamin A 151µg 50µg 11%
Vitamin E 2.01mg 0.55mg 10%
Copper 0.165mg 0.083mg 9%
Vitamin B6 0.18mg 0.061mg 9%
Manganese 0.16mg 7%
Calcium 115mg 72mg 4%
Magnesium 32mg 20mg 3%
Potassium 384mg 276mg 3%
Vitamin B5 0.21mg 0.075mg 3%
Phosphorus 58mg 37mg 3%
Vitamin B1 0.08mg 0.055mg 2%
Vitamin B2 0.11mg 0.08mg 2%
Protein 2.86g 1.83g 2%
Fiber 3.2g 2.6g 2%
Iron 1.64mg 1.48mg 2%
Vitamin B3 0.8mg 0.525mg 2%
Zinc 0.25mg 0.39mg 1%
Selenium 0.9µg 0.6µg 1%
Carbs 4.67g 7.34g 1%
Choline 0.5mg 5.7mg 1%
Calories 27kcal 32kcal 0%
Fats 0.42g 0.19g 0%
Net carbs 1.47g 4.74g N/A
Sugar 1.32g 2.33g N/A
Sodium 20mg 16mg 0%
Saturated fat 0.01g 0.032g 0%
Monounsaturated fat 0.092g 0.027g 0%
Polyunsaturated fat 0.038g 0.074g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +56.3%
Contains more FatsFats +121.1%
Contains more OtherOther +66.7%
Contains more CarbsCarbs +57.2%
~equal in Water ~89.83g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +240.7%
Contains more Poly. FatPolyunsaturated fat +94.7%

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.