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  6. Mustard Greens Raw vs. Potato salad

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

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The main differences between mustard Greens Raw and potato salad

  • Mustard Greens Raw have more vitamin C, vitamin A, iron, calcium, and fiber; however, potato salad has more vitamin B5 and selenium.
  • Daily need coverage for vitamin C for mustard Greens Raw is 67% higher.
  • Potato salad has 19 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024IU of vitamin A, while potato salad has 157IU.
  • Mustard Greens Raw are lower in sodium.
  • Potato salad has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Potato salad, home-prepared.

Infographic

Mustard Greens Raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +505.3%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +152.3%
Contains more CopperCopper +39.8%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -96.2%
Contains more ZincZinc +24%
Contains more SeleniumSelenium +355.6%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +371.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +154.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Potato salad DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 10mg 67%
Polyunsaturated fat 0.038g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 20mg 529mg 22%
Vitamin E 2.01mg 13%
Vitamin A 151µg 32µg 13%
Fats 0.42g 8.2g 12%
Iron 1.64mg 0.65mg 12%
Calcium 115mg 19mg 10%
Fiber 3.2g 1.3g 8%
Calories 27kcal 143kcal 6%
Monounsaturated fat 0.092g 2.48g 6%
Saturated fat 0.01g 1.429g 6%
Vitamin B5 0.21mg 0.534mg 6%
Selenium 0.9µg 4.1µg 6%
Copper 0.165mg 0.118mg 5%
Manganese 0.101mg 4%
Vitamin B2 0.11mg 0.06mg 4%
Potassium 384mg 254mg 4%
Magnesium 32mg 15mg 4%
Vitamin B6 0.18mg 0.141mg 3%
Carbs 4.67g 11.17g 2%
Phosphorus 58mg 52mg 1%
Vitamin B3 0.8mg 0.89mg 1%
Folate 12µg 7µg 1%
Zinc 0.25mg 0.31mg 1%
Protein 2.86g 2.68g 0%
Net carbs 1.47g 9.87g N/A
Sugar 1.32g N/A
Vitamin B1 0.08mg 0.077mg 0%
Choline 0.5mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +19.3%
Contains more FatsFats +1852.4%
Contains more CarbsCarbs +139.2%
Contains more OtherOther +44.4%
~equal in Protein ~2.68g

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +2595.7%
Contains more Poly. FatPolyunsaturated fat +9734.2%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.