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  6. Mustard Greens Raw vs. Poppy seed

Mustard Greens Raw vs. Poppy seed — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and poppy seed

  • Mustard Greens Raw have more vitamin K and vitamin C, while poppy seed has more copper, calcium, phosphorus, iron, magnesium, zinc, fiber, and vitamin B1.
  • Mustard Greens Raw cover your daily need for vitamin K, 215% more than poppy seed.
  • Mustard Greens Raw contain 70 times more vitamin C than poppy seed. While mustard Greens Raw contain 70mg of vitamin C, poppy seed contains only 1mg.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Mustard greens, raw and Spices, poppy seed.

Infographic

Mustard Greens Raw vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +984.4%
Contains more CalciumCalcium +1150.4%
Contains more PotassiumPotassium +87.2%
Contains more IronIron +495.1%
Contains more CopperCopper +886.1%
Contains more ZincZinc +3060%
Contains more PhosphorusPhosphorus +1400%
Contains more SeleniumSelenium +1400%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +967.5%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more FolateFolate +583.3%
Contains more CholineCholine +1660%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.1mg
~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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1424.4%
Contains more ProteinProtein +529%
Contains more FatsFats +9795.2%
Contains more CarbsCarbs +502.4%
Contains more OtherOther +371.9%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +6402.2%
Contains more Poly. FatPolyunsaturated fat +75081.6%

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 Poppy seed
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Poppy seed DV% diff.
Manganese 6.707mg 292%
Vitamin K 257.5µg 0µg 215%
Polyunsaturated fat 0.038g 28.569g 190%
Copper 0.165mg 1.627mg 162%
Calcium 115mg 1438mg 132%
Phosphorus 58mg 870mg 116%
Iron 1.64mg 9.76mg 102%
Vitamin C 70mg 1mg 77%
Magnesium 32mg 347mg 75%
Zinc 0.25mg 7.9mg 70%
Vitamin B1 0.08mg 0.854mg 65%
Fiber 3.2g 19.5g 65%
Fats 0.42g 41.56g 63%
Protein 2.86g 17.99g 30%
Calories 27kcal 525kcal 25%
Selenium 0.9µg 13.5µg 23%
Saturated fat 0.01g 4.517g 20%
Folate 12µg 82µg 18%
Vitamin A 151µg 0µg 17%
Monounsaturated fat 0.092g 5.982g 15%
Potassium 384mg 719mg 10%
Carbs 4.67g 28.13g 8%
Vitamin B6 0.18mg 0.247mg 5%
Vitamin E 2.01mg 1.77mg 2%
Choline 0.5mg 8.8mg 2%
Vitamin B5 0.21mg 0.324mg 2%
Vitamin B2 0.11mg 0.1mg 1%
Vitamin B3 0.8mg 0.896mg 1%
Net carbs 1.47g 8.63g N/A
Sugar 1.32g 2.99g N/A
Sodium 20mg 26mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Poppy seed
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
33%
Poppy seed
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
319%
Poppy seed

Comparison summary

Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 4.507g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.