Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Potato

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

Compare

Important differences between mustard Greens Raw and potatoes

  • Mustard Greens Raw have more vitamin K, vitamin A, vitamin C, vitamin E, iron, calcium, copper, and vitamin B2; however, potatoes are richer in vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • Mustard Greens Raw contain 1512 times more vitamin A than potatoes. Mustard Greens Raw contain 3024IU of vitamin A, while potatoes contain 2IU.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Potatoes, flesh, and skin, raw.

Infographic

Mustard Greens Raw vs Potato 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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +858.3%
Contains more IronIron +102.5%
Contains more CopperCopper +50%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +10.7%
Contains more ZincZinc +20%
Contains less SodiumSodium -70%
~equal in Phosphorus ~57mg

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%
Potato
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +255.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin KVitamin K +12775%
Contains more Vitamin B3Vitamin B3 +32.6%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +65.6%
Contains more FolateFolate +25%
Contains more CholineCholine +2320%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Potato DV% diff.
Vitamin K 257.5µg 2µg 213%
Vitamin C 70mg 19.7mg 56%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 0.01mg 13%
Calcium 115mg 12mg 10%
Iron 1.64mg 0.81mg 10%
Vitamin B6 0.18mg 0.298mg 9%
Manganese 0.2mg 9%
Starch 15.29g 6%
Vitamin B2 0.11mg 0.032mg 6%
Copper 0.165mg 0.11mg 6%
Carbs 4.67g 17.49g 4%
Fiber 3.2g 2.1g 4%
Calories 27kcal 77kcal 3%
Choline 0.5mg 12.1mg 2%
Protein 2.86g 2.05g 2%
Magnesium 32mg 23mg 2%
Vitamin B3 0.8mg 1.061mg 2%
Vitamin B5 0.21mg 0.295mg 2%
Sodium 20mg 6mg 1%
Potassium 384mg 425mg 1%
Selenium 0.9µg 0.4µg 1%
Fats 0.42g 0.09g 1%
Folate 12µg 15µg 1%
Net carbs 1.47g 15.39g N/A
Sugar 1.32g 0.82g N/A
Zinc 0.25mg 0.3mg 0%
Phosphorus 58mg 57mg 0%
Vitamin B1 0.08mg 0.081mg 0%
Saturated fat 0.01g 0.025g 0%
Monounsaturated fat 0.092g 0.002g 0%
Polyunsaturated fat 0.038g 0.042g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +39.5%
Contains more FatsFats +366.7%
Contains more WaterWater +14.4%
Contains more OtherOther +20.5%
Contains more CarbsCarbs +274.5%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +4500%
Contains more Poly. FatPolyunsaturated fat +10.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.