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  6. Mustard Greens Raw vs. Potato bread

Mustard Greens Raw vs. Potato bread — In-Depth Nutrition Comparison

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Differences between Mustard Greens Raw and Potato bread

  • Mustard Greens Raw are higher in Vitamin K, Vitamin C, and Vitamin A RAE, however, Potato bread is richer in Phosphorus, Folate, Selenium, Fiber, Vitamin B5, and Zinc.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 209% higher.
  • Mustard Greens Raw have less Sodium.

The food types used in this comparison are Mustard greens, raw and Bread, potato.

Infographic

Mustard Greens Raw vs Potato bread 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
3
:
7
Potato bread
Potato bread
Contains more Magnesium +14.3%
Contains less Sodium -94.7%
Contains more Copper +75.5%
Contains more Calcium +63.5%
Contains more Iron +37.2%
Contains more Phosphorus +536.2%
Contains more Potassium +87%
Contains more Zinc +476%
Contains more Selenium +955.6%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Potato bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 85% 20% 159% 64% 49% 40% 32% 34% 52%
Contains more Magnesium +14.3%
Contains less Sodium -94.7%
Contains more Copper +75.5%
Contains more Calcium +63.5%
Contains more Iron +37.2%
Contains more Phosphorus +536.2%
Contains more Potassium +87%
Contains more Zinc +476%
Contains more Selenium +955.6%

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
5
:
7
Potato bread
Potato bread
Contains more Vitamin A +3297.8%
Contains more Vitamin E +327.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +3686.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +135%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +289%
Contains more Vitamin B6 +28.9%
Contains more Folate +950%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.106
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%
Potato bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 10% 3% 0% 47% 25% 24% 50% 54% 95% 19% 17%
Contains more Vitamin A +3297.8%
Contains more Vitamin E +327.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +3686.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +135%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +289%
Contains more Vitamin B6 +28.9%
Contains more Folate +950%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Potato bread
Potato bread
Contains more Water +170.3%
Contains more Protein +337.1%
Contains more Fats +645.2%
Contains more Carbs +907.9%
Contains more Other +177.8%
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
Potato bread
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more Water +170.3%
Contains more Protein +337.1%
Contains more Fats +645.2%
Contains more Carbs +907.9%
Contains more Other +177.8%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Potato bread Opinion
Net carbs 1.47g 40.77g Potato bread
Protein 2.86g 12.5g Potato bread
Fats 0.42g 3.13g Potato bread
Carbs 4.67g 47.07g Potato bread
Calories 27kcal 266kcal Potato bread
Sugar 1.32g 9.38g Mustard Greens Raw
Fiber 3.2g 6.3g Potato bread
Calcium 115mg 188mg Potato bread
Iron 1.64mg 2.25mg Potato bread
Magnesium 32mg 28mg Mustard Greens Raw
Phosphorus 58mg 369mg Potato bread
Potassium 384mg 718mg Potato bread
Sodium 20mg 375mg Mustard Greens Raw
Zinc 0.25mg 1.44mg Potato bread
Copper 0.165mg 0.094mg Mustard Greens Raw
Manganese 0.253mg Potato bread
Selenium 0.9µg 9.5µg Potato bread
Vitamin A 3024IU 89IU Mustard Greens Raw
Vitamin A RAE 151µg 24µg Mustard Greens Raw
Vitamin E 2.01mg 0.47mg Mustard Greens Raw
Vitamin D 0IU 2IU Potato bread
Vitamin D 0µg 0.1µg Potato bread
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.188mg Potato bread
Vitamin B2 0.11mg 0.106mg Mustard Greens Raw
Vitamin B3 0.8mg 1.25mg Potato bread
Vitamin B5 0.21mg 0.817mg Potato bread
Vitamin B6 0.18mg 0.232mg Potato bread
Folate 12µg 126µg Potato bread
Vitamin B12 0µg 0.15µg Potato bread
Vitamin K 257.5µg 6.8µg Mustard Greens Raw
Tryptophan 0.081mg Potato bread
Threonine 0.224mg Potato bread
Isoleucine 0.268mg Potato bread
Leucine 0.44mg Potato bread
Lysine 0.311mg Potato bread
Methionine 0.112mg Potato bread
Phenylalanine 0.285mg Potato bread
Valine 0.305mg Potato bread
Histidine 0.143mg Potato bread
Saturated Fat 0.01g 0g Potato bread
Monounsaturated Fat 0.092g 0g Mustard Greens Raw
Polyunsaturated fat 0.038g 0g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Potato bread
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
29%
Potato bread
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
59%
Potato bread

Comparison summary

Which food is lower in Saturated Fat?
Potato bread
Potato bread is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $1.4)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 8.06g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 355mg)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 29)
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.