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  6. Mustard Greens Raw vs. Pita

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

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Summary of differences between Mustard Greens Raw and Pita

  • Mustard Greens Raw have more Vitamin C, Vitamin A RAE, Vitamin B6, and Potassium, while Pita have more Vitamin B1, Vitamin B3, Phosphorus, and Zinc.
  • Mustard Greens Raw covers your daily need of Vitamin C 78% more than Pita.
  • The amount of Sodium in Mustard Greens Raw are lower.

These are the specific foods used in this comparison Mustard greens, raw and Bread, pita, white, unenriched.

Infographic

Mustard Greens Raw vs Pita 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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Pita
Pita
Contains more Calcium +33.7%
Contains more Iron +17.1%
Contains more Magnesium +23.1%
Contains more Potassium +220%
Contains less Sodium -96.3%
Contains more Phosphorus +67.2%
Contains more Zinc +236%
Equal in Copper - 0.168
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Calcium +33.7%
Contains more Iron +17.1%
Contains more Magnesium +23.1%
Contains more Potassium +220%
Contains less Sodium -96.3%
Contains more Phosphorus +67.2%
Contains more Zinc +236%
Equal in Copper - 0.168

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.
Mustard Greens Raw
Mustard Greens Raw
7
:
4
Pita
Pita
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B6 +429.4%
Contains more Vitamin B1 +233.8%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +89%
Contains more Folate +100%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B6 +429.4%
Contains more Vitamin B1 +233.8%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +89%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Pita
Pita
Contains more Water +182.6%
Contains more Protein +218.2%
Contains more Fats +185.7%
Contains more Carbs +1092.7%
Contains more Other +40.7%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Water +182.6%
Contains more Protein +218.2%
Contains more Fats +185.7%
Contains more Carbs +1092.7%
Contains more Other +40.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Pita
Pita
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +14.1%
Contains more Polyunsaturated fat +1307.9%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +14.1%
Contains more Polyunsaturated fat +1307.9%

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 Pita
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pita Opinion
Net carbs 1.47g 53.5g Pita
Protein 2.86g 9.1g Pita
Fats 0.42g 1.2g Pita
Carbs 4.67g 55.7g Pita
Calories 27kcal 275kcal Pita
Sugar 1.32g Pita
Fiber 3.2g 2.2g Mustard Greens Raw
Calcium 115mg 86mg Mustard Greens Raw
Iron 1.64mg 1.4mg Mustard Greens Raw
Magnesium 32mg 26mg Mustard Greens Raw
Phosphorus 58mg 97mg Pita
Potassium 384mg 120mg Mustard Greens Raw
Sodium 20mg 536mg Mustard Greens Raw
Zinc 0.25mg 0.84mg Pita
Copper 0.165mg 0.168mg Pita
Manganese 0.481mg Pita
Selenium 0.9µg Mustard Greens Raw
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.267mg Pita
Vitamin B2 0.11mg 0.097mg Mustard Greens Raw
Vitamin B3 0.8mg 2.142mg Pita
Vitamin B5 0.21mg 0.397mg Pita
Vitamin B6 0.18mg 0.034mg Mustard Greens Raw
Folate 12µg 24µg Pita
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.105mg Pita
Threonine 0.257mg Pita
Isoleucine 0.349mg Pita
Leucine 0.634mg Pita
Lysine 0.219mg Pita
Methionine 0.16mg Pita
Phenylalanine 0.446mg Pita
Valine 0.394mg Pita
Histidine 0.195mg Pita
Saturated Fat 0.01g 0.166g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.105g Pita
Polyunsaturated fat 0.038g 0.535g Pita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Pita
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
15%
Pita
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
36%
Pita

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 1.32g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 516mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.156g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.