Mustard Greens Raw vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between mustard Greens Raw and pilaf
- Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, vitamin B6, and phosphorus.
- Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
- Mustard Greens Raw contain 216 times more vitamin A than pilaf. Mustard Greens Raw contain 3024IU of vitamin A, while pilaf contains 14IU.
- Mustard Greens Raw contain less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mustard Greens Raw is 32.
The food varieties used in the comparison are Mustard greens, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
Infographic
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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.
| Contains more CalciumCalcium | +38.6% |
| Contains more PotassiumPotassium | +104.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more IronIron | +48.8% |
| Contains more ZincZinc | +304% |
| Contains more PhosphorusPhosphorus | +165.5% |
| Contains more SeleniumSelenium | +3500% |
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.
| Contains more Vitamin CVitamin C | +1607.3% |
| Contains more Vitamin AVitamin A | +3675% |
| Contains more Vitamin EVitamin E | +4925% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
| Contains more Vitamin KVitamin K | +51400% |
| Contains more Vitamin B1Vitamin B1 | +653.8% |
| Contains more Vitamin B3Vitamin B3 | +665.9% |
| Contains more Vitamin B5Vitamin B5 | +240.5% |
| Contains more Vitamin B6Vitamin B6 | +122.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1666.7% |
| Contains more CholineCholine | +3400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more WaterWater | +1028.1% |
| Contains more ProteinProtein | +264.3% |
| Contains more FatsFats | +226.2% |
| Contains more CarbsCarbs | +1534% |
| Contains more OtherOther | +185.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +305.4% |
| Contains more Poly. FatPolyunsaturated fat | +892.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 257.5µg | 0.5µg | 214% |
| Vitamin C | 70mg | 4.1mg | 73% |
| Selenium | 0.9µg | 32.4µg | 57% |
| Sodium | 20mg | 1303mg | 56% |
| Folate | 12µg | 212µg | 50% |
| Vitamin B1 | 0.08mg | 0.603mg | 44% |
| Manganese | 0.882mg | 38% | |
| Vitamin B3 | 0.8mg | 6.127mg | 33% |
| Starch | 71.23g | 29% | |
| Carbs | 4.67g | 76.31g | 24% |
| Vitamin B6 | 0.18mg | 0.4mg | 17% |
| Calories | 27kcal | 359kcal | 17% |
| Vitamin A | 151µg | 4µg | 16% |
| Protein | 2.86g | 10.42g | 15% |
| Phosphorus | 58mg | 154mg | 14% |
| Vitamin E | 2.01mg | 0.04mg | 13% |
| Iron | 1.64mg | 2.44mg | 10% |
| Vitamin B5 | 0.21mg | 0.715mg | 10% |
| Fiber | 3.2g | 1.2g | 8% |
| Zinc | 0.25mg | 1.01mg | 7% |
| Potassium | 384mg | 188mg | 6% |
| Calcium | 115mg | 83mg | 3% |
| Choline | 0.5mg | 17.5mg | 3% |
| Polyunsaturated fat | 0.038g | 0.377g | 2% |
| Vitamin B2 | 0.11mg | 0.087mg | 2% |
| Fats | 0.42g | 1.37g | 1% |
| Monounsaturated fat | 0.092g | 0.373g | 1% |
| Saturated fat | 0.01g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 1.47g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 1.32g | 1.53g | N/A |
| Copper | 0.165mg | 0.166mg | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
25%
77%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 1283mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.297g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
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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.