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  6. Mustard Greens Raw vs. Pilaf

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

Mustard Greens Raw vs Pilaf 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%
Pilaf
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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%
~equal in Magnesium ~32mg
~equal in Copper ~0.166mg

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%
Pilaf
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pilaf 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%

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
Pilaf
Pilaf
4
10% 76% 8% 4%
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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Pilaf
Pilaf
2
29% 35% 36%
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%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.