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

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The main differences between mustard Greens Raw and pasta

  • Mustard Greens Raw have more vitamin C, vitamin A, vitamin B6, calcium, potassium, copper, and iron; however, pasta has more folate and vitamin B1.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Pasta has 151 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024IU of vitamin A, while pasta has 20IU.
  • Pasta has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Mustard Greens Raw vs Pasta 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%
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +1816.7%
Contains more PotassiumPotassium +1500%
Contains more IronIron +43.9%
Contains more CopperCopper +77.4%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +124%
Contains less SodiumSodium -70%
~equal in Phosphorus ~63mg

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%
Pasta
5
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~µg

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
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +32.3%
Contains more OtherOther +335.5%
Contains more ProteinProtein +80.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +433.8%

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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +34.8%
Contains more Poly. FatPolyunsaturated fat +1028.9%

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pasta DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Vitamin A 151µg 6µg 16%
Vitamin E 2.01mg 13%
Folate 12µg 64µg 13%
Fiber 3.2g 13%
Vitamin B6 0.18mg 0.034mg 11%
Potassium 384mg 24mg 11%
Vitamin B1 0.08mg 0.209mg 11%
Cholesterol 0mg 33mg 11%
Calcium 115mg 6mg 11%
Manganese 0.224mg 10%
Copper 0.165mg 0.093mg 8%
Carbs 4.67g 24.93g 7%
Vitamin B12 0µg 0.14µg 6%
Iron 1.64mg 1.14mg 6%
Protein 2.86g 5.15g 5%
Calories 27kcal 131kcal 5%
Magnesium 32mg 18mg 3%
Zinc 0.25mg 0.56mg 3%
Vitamin B2 0.11mg 0.15mg 3%
Polyunsaturated fat 0.038g 0.429g 3%
Selenium 0.9µg 2%
Sodium 20mg 6mg 1%
Phosphorus 58mg 63mg 1%
Fats 0.42g 1.05g 1%
Saturated fat 0.01g 0.15g 1%
Vitamin B5 0.21mg 0.183mg 1%
Vitamin B3 0.8mg 0.992mg 1%
Net carbs 1.47g 24.93g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.124g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
15%
Pasta
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.14g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.