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. Powdered milk

Mustard Greens Raw vs. Powdered milk — In-Depth Nutrition Comparison

Compare

Important differences between mustard Greens Raw and powdered milk

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, powdered milk is richer in vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • Mustard Greens Raw contain 8 times more vitamin C than powdered milk. Mustard Greens Raw contain 70mg of vitamin C, while powdered milk contains 8.6mg.
  • Mustard Greens Raw contain less saturated fat.

The food varieties used in the comparison are Mustard greens, raw and Milk, dry, whole, without added vitamin D.

Infographic

Mustard Greens Raw vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +248.9%
Contains more CopperCopper +106.3%
Contains less SodiumSodium -94.6%
Contains more MagnesiumMagnesium +165.6%
Contains more CalciumCalcium +693%
Contains more PotassiumPotassium +246.4%
Contains more ZincZinc +1236%
Contains more PhosphorusPhosphorus +1237.9%
Contains more SeleniumSelenium +1711.1%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +714%
Contains more Vitamin EVitamin E +246.6%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin KVitamin K +11604.5%
Contains more Vitamin AVitamin A +70.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B2Vitamin B2 +995.5%
Contains more Vitamin B5Vitamin B5 +981.4%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +208.3%
Contains more CholineCholine +23380%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3572.1%
Contains more ProteinProtein +820.3%
Contains more FatsFats +6259.5%
Contains more CarbsCarbs +722.7%
Contains more OtherOther +350.4%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8513%
Contains more Poly. FatPolyunsaturated fat +1650%

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 Powdered milk
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Powdered milk DV% diff.
Vitamin K 257.5µg 2.2µg 213%
Vitamin B12 0µg 3.25µg 135%
Phosphorus 58mg 776mg 103%
Vitamin B2 0.11mg 1.205mg 84%
Calcium 115mg 912mg 80%
Saturated fat 0.01g 16.742g 76%
Vitamin C 70mg 8.6mg 68%
Protein 2.86g 26.32g 47%
Vitamin B5 0.21mg 2.271mg 41%
Fats 0.42g 26.71g 40%
Cholesterol 0mg 97mg 32%
Selenium 0.9µg 16.3µg 28%
Zinc 0.25mg 3.34mg 28%
Potassium 384mg 1330mg 28%
Calories 27kcal 496kcal 23%
Choline 0.5mg 117.4mg 21%
Monounsaturated fat 0.092g 7.924g 20%
Vitamin B1 0.08mg 0.283mg 17%
Sodium 20mg 371mg 15%
Iron 1.64mg 0.47mg 15%
Magnesium 32mg 85mg 13%
Fiber 3.2g 0g 13%
Vitamin A 151µg 258µg 12%
Carbs 4.67g 38.42g 11%
Vitamin E 2.01mg 0.58mg 10%
Vitamin B6 0.18mg 0.302mg 9%
Copper 0.165mg 0.08mg 9%
Folate 12µg 37µg 6%
Polyunsaturated fat 0.038g 0.665g 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Manganese 0.04mg 2%
Vitamin B3 0.8mg 0.646mg 1%
Net carbs 1.47g 38.42g N/A
Sugar 1.32g 38.42g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Powdered milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
93%
Powdered milk
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 37.1g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 351mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 16.732g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.