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  6. Mustard Greens Raw vs. Porridge

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

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Summary of differences between mustard Greens Raw and porridge

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, vitamin E, vitamin B6, potassium, fiber, and vitamin B2, while porridge has more iron.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than porridge.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Mustard greens, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Mustard Greens Raw vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +32.2%
Contains more PotassiumPotassium +2300%
Contains more CopperCopper +312.5%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +286.7%
Contains more IronIron +128%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +211.1%
~equal in Manganese ~0mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9950%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B5Vitamin B5 +195.8%
Contains more Vitamin B6Vitamin B6 +1284.6%
Contains more Vitamin KVitamin K +257400%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Porridge DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 0mg 78%
Iron 1.64mg 3.74mg 26%
Vitamin A 151µg 0µg 17%
Copper 0.165mg 0.04mg 14%
Vitamin B6 0.18mg 0.013mg 13%
Vitamin E 2.01mg 0.02mg 13%
Potassium 384mg 16mg 11%
Fiber 3.2g 0.5g 11%
Vitamin B2 0.11mg 0.025mg 7%
Phosphorus 58mg 15mg 6%
Magnesium 32mg 5mg 6%
Selenium 0.9µg 2.8µg 3%
Protein 2.86g 1.44g 3%
Vitamin B5 0.21mg 0.071mg 3%
Calcium 115mg 87mg 3%
Vitamin B3 0.8mg 0.52mg 2%
Carbs 4.67g 10.52g 2%
Vitamin B1 0.08mg 0.055mg 2%
Polyunsaturated fat 0.038g 0.114g 1%
Calories 27kcal 50kcal 1%
Sodium 20mg 6mg 1%
Zinc 0.25mg 0.13mg 1%
Fats 0.42g 0.21g 0%
Net carbs 1.47g 10.02g N/A
Sugar 1.32g 0.03g N/A
Folate 12µg 12µg 0%
Choline 0.5mg 0%
Saturated fat 0.01g 0.033g 0%
Monounsaturated fat 0.092g 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +98.6%
Contains more FatsFats +100%
Contains more OtherOther +513.6%
Contains more CarbsCarbs +125.3%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +228.6%
Contains more Poly. FatPolyunsaturated fat +200%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.