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  6. Mustard Greens Raw vs. Peanut butter

Mustard Greens Raw vs. Peanut butter — In-Depth Nutrition Comparison

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How are mustard Greens Raw and peanut butter different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while peanut butter is higher in vitamin B3, vitamin E, phosphorus, magnesium, copper, and zinc.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than peanut butter.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index (32) than peanut butter (14).

Mustard greens, raw and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Mustard Greens Raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +134.7%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +155.8%
Contains more ZincZinc +904%
Contains more PhosphorusPhosphorus +477.6%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +355.6%
~equal in Iron ~1.74mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +85733.3%
Contains more Vitamin EVitamin E +352.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +1539%
Contains more Vitamin B5Vitamin B5 +441.4%
Contains more Vitamin B6Vitamin B6 +145%
Contains more FolateFolate +625%
Contains more CholineCholine +12500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7274%
Contains more ProteinProtein +676.6%
Contains more FatsFats +12128.6%
Contains more CarbsCarbs +377.7%
Contains more OtherOther +114.1%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +28096.7%
Contains more Poly. FatPolyunsaturated fat +32886.8%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Peanut butter DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Polyunsaturated fat 0.038g 12.535g 83%
Fats 0.42g 51.36g 78%
Vitamin C 70mg 0mg 78%
Vitamin B3 0.8mg 13.112mg 77%
Manganese 1.665mg 72%
Monounsaturated fat 0.092g 25.941g 65%
Saturated fat 0.01g 10.325g 47%
Vitamin E 2.01mg 9.1mg 47%
Phosphorus 58mg 335mg 40%
Protein 2.86g 22.21g 39%
Magnesium 32mg 168mg 32%
Calories 27kcal 598kcal 29%
Copper 0.165mg 0.422mg 29%
Zinc 0.25mg 2.51mg 21%
Vitamin B6 0.18mg 0.441mg 20%
Folate 12µg 87µg 19%
Vitamin B5 0.21mg 1.137mg 19%
Vitamin A 151µg 0µg 17%
Choline 0.5mg 63mg 11%
Fiber 3.2g 5g 7%
Calcium 115mg 49mg 7%
Selenium 0.9µg 4.1µg 6%
Vitamin B1 0.08mg 0.15mg 6%
Vitamin B2 0.11mg 0.192mg 6%
Carbs 4.67g 22.31g 6%
Potassium 384mg 558mg 5%
Starch 3.56g 1%
Iron 1.64mg 1.74mg 1%
Net carbs 1.47g 17.31g N/A
Sugar 1.32g 10.49g N/A
Sodium 20mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 9.17g)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 10.315g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.