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  6. Mustard Greens Raw vs. Pea raw

Mustard Greens Raw vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and pea raw

  • Mustard Greens Raw have more vitamin K, vitamin A, vitamin C, vitamin E, and calcium; however, pea raw has more vitamin B1, folate, fiber, zinc, and vitamin B3.
  • Daily need coverage for vitamin K for mustard Greens Raw is 194% higher.
  • Pea raw has 15 times less vitamin E than mustard Greens Raw. Mustard Greens Raw have 2.01mg of vitamin E, while pea raw has 0.13mg.
  • Pea raw has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Peas, green, raw.

Infographic

Mustard Greens Raw vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +57.4%
Contains more IronIron +11.6%
Contains more ZincZinc +396%
Contains more PhosphorusPhosphorus +86.2%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~33mg
~equal in Copper ~0.176mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin AVitamin A +297.4%
Contains more Vitamin EVitamin E +1446.2%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin KVitamin K +938.3%
Contains more Vitamin B1Vitamin B1 +232.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +161.3%
Contains more FolateFolate +441.7%
Contains more CholineCholine +5580%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pea raw DV% diff.
Vitamin K 257.5µg 24.8µg 194%
Vitamin C 70mg 40mg 33%
Manganese 0.41mg 18%
Vitamin B1 0.08mg 0.266mg 16%
Vitamin A 151µg 38µg 13%
Folate 12µg 65µg 13%
Vitamin E 2.01mg 0.13mg 13%
Fiber 3.2g 5.7g 10%
Calcium 115mg 25mg 9%
Zinc 0.25mg 1.24mg 9%
Vitamin B3 0.8mg 2.09mg 8%
Phosphorus 58mg 108mg 7%
Choline 0.5mg 28.4mg 5%
Protein 2.86g 5.42g 5%
Potassium 384mg 244mg 4%
Calories 27kcal 81kcal 3%
Carbs 4.67g 14.45g 3%
Selenium 0.9µg 1.8µg 2%
Iron 1.64mg 1.47mg 2%
Vitamin B2 0.11mg 0.132mg 2%
Vitamin B5 0.21mg 0.104mg 2%
Sodium 20mg 5mg 1%
Polyunsaturated fat 0.038g 0.187g 1%
Vitamin B6 0.18mg 0.169mg 1%
Copper 0.165mg 0.176mg 1%
Fats 0.42g 0.4g 0%
Net carbs 1.47g 8.75g N/A
Magnesium 32mg 33mg 0%
Sugar 1.32g 5.67g N/A
Saturated fat 0.01g 0.071g 0%
Monounsaturated fat 0.092g 0.035g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more WaterWater +15%
Contains more OtherOther +55.2%
Contains more ProteinProtein +89.5%
Contains more CarbsCarbs +209.4%
~equal in Fats ~0.4g

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +162.9%
Contains more Poly. FatPolyunsaturated fat +392.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.