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

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What are the main differences between mustard Greens Raw and penne?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, iron, and potassium, yet penne is richer in phosphorus, zinc, and monounsaturated fat.
  • Mustard Greens Raw' daily need coverage for vitamin C is 78% higher.
  • Mustard Greens Raw contain less sodium.
  • Mustard Greens Raw have a lower glycemic index than penne.

We used Mustard greens, raw and KASHI Three Cheese Penne, frozen, unprepared types in this comparison.

Infographic

Mustard Greens Raw vs Penne 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%
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +105%
Contains more CopperCopper +∞%
Contains less SodiumSodium -91.9%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +103.4%
~equal in Magnesium ~30mg
~equal in Manganese ~mg

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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more WaterWater +25.3%
Contains more OtherOther +22.7%
Contains more ProteinProtein +99.3%
Contains more FatsFats +852.4%
Contains more CarbsCarbs +259.7%

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
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +987%
Contains more Poly. FatPolyunsaturated fat +952.6%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Penne DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Copper 0.165mg 18%
Vitamin A 151µg 17%
Vitamin B6 0.18mg 14%
Vitamin E 2.01mg 13%
Iron 1.64mg 0.8mg 11%
Sodium 20mg 248mg 10%
Saturated fat 0.01g 2.3g 10%
Phosphorus 58mg 118mg 9%
Zinc 0.25mg 1.1mg 8%
Vitamin B2 0.11mg 8%
Potassium 384mg 122mg 8%
Vitamin B1 0.08mg 7%
Fats 0.42g 4g 6%
Protein 2.86g 5.7g 6%
Vitamin B3 0.8mg 5%
Calories 27kcal 126kcal 5%
Cholesterol 0mg 12mg 4%
Vitamin B5 0.21mg 4%
Carbs 4.67g 16.8g 4%
Calcium 115mg 89mg 3%
Folate 12µg 3%
Fiber 3.2g 2.7g 2%
Selenium 0.9µg 2%
Monounsaturated fat 0.092g 1g 2%
Polyunsaturated fat 0.038g 0.4g 2%
Net carbs 1.47g 14.1g N/A
Magnesium 32mg 30mg 0%
Sugar 1.32g 1.9g N/A
Trans fat 0g 0.2g N/A
Choline 0.5mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Penne
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
0%
Penne
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
20%
Penne

Comparison summary

Which food is cheaper?
Penne
Penne is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 2.29g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins

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

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.