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  6. Mustard Greens Raw vs. Pumpkin pie

Mustard Greens Raw vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens Raw and Pumpkin pie?

  • Mustard Greens Raw are richer in Vitamin K, Vitamin C, Iron, Vitamin B6, and Vitamin E , yet Pumpkin pie is richer in Vitamin A RAE, and Vitamin B12.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 204% higher.
  • Mustard Greens Raw contain less Sodium.

We used Mustard greens, raw and Pie, pumpkin, commercially prepared types in this comparison.

Infographic

Mustard Greens Raw vs Pumpkin pie 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
6
:
4
Pumpkin pie
Pumpkin pie
Contains more Calcium +79.7%
Contains more Iron +82.2%
Contains more Magnesium +128.6%
Contains more Potassium +129.9%
Contains less Sodium -91.6%
Contains more Copper +11.5%
Contains more Phosphorus +39.7%
Contains more Zinc +56%
Contains more Selenium +500%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Calcium +79.7%
Contains more Iron +82.2%
Contains more Magnesium +128.6%
Contains more Potassium +129.9%
Contains less Sodium -91.6%
Contains more Copper +11.5%
Contains more Phosphorus +39.7%
Contains more Zinc +56%
Contains more Selenium +500%

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
4
:
8
Pumpkin pie
Pumpkin pie
Contains more Vitamin E +164.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +1850.8%
Contains more Vitamin A +13.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +115.2%
Contains more Folate +116.7%
Contains more Vitamin B12 +∞%
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%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin E +164.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +1850.8%
Contains more Vitamin A +13.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +38.4%
Contains more Vitamin B5 +115.2%
Contains more Folate +116.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Pumpkin pie
Pumpkin pie
Contains more Water +80%
Contains more Other +19.5%
Contains more Protein +36.4%
Contains more Fats +2221.4%
Contains more Carbs +645.8%
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
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Water +80%
Contains more Other +19.5%
Contains more Protein +36.4%
Contains more Fats +2221.4%
Contains more Carbs +645.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +4900%
Contains more Polyunsaturated fat +4557.9%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +4900%
Contains more Polyunsaturated fat +4557.9%

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 Pumpkin pie
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pumpkin pie Opinion
Net carbs 1.47g 33.03g Pumpkin pie
Protein 2.86g 3.9g Pumpkin pie
Fats 0.42g 9.75g Pumpkin pie
Carbs 4.67g 34.83g Pumpkin pie
Calories 27kcal 243kcal Pumpkin pie
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 1.32g 18.88g Mustard Greens Raw
Fiber 3.2g 1.8g Mustard Greens Raw
Calcium 115mg 64mg Mustard Greens Raw
Iron 1.64mg 0.9mg Mustard Greens Raw
Magnesium 32mg 14mg Mustard Greens Raw
Phosphorus 58mg 81mg Pumpkin pie
Potassium 384mg 167mg Mustard Greens Raw
Sodium 20mg 239mg Mustard Greens Raw
Zinc 0.25mg 0.39mg Pumpkin pie
Copper 0.165mg 0.148mg Mustard Greens Raw
Manganese 0.227mg Pumpkin pie
Selenium 0.9µg 5.4µg Pumpkin pie
Vitamin A 3024IU 3434IU Pumpkin pie
Vitamin A RAE 151µg 448µg Pumpkin pie
Vitamin E 2.01mg 0.76mg Mustard Greens Raw
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.177mg Pumpkin pie
Vitamin B2 0.11mg 0.124mg Pumpkin pie
Vitamin B3 0.8mg 1.107mg Pumpkin pie
Vitamin B5 0.21mg 0.452mg Pumpkin pie
Vitamin B6 0.18mg 0.063mg Mustard Greens Raw
Folate 12µg 26µg Pumpkin pie
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 257.5µg 13.2µg Mustard Greens Raw
Tryptophan 0.048mg Pumpkin pie
Threonine 0.154mg Pumpkin pie
Isoleucine 0.158mg Pumpkin pie
Leucine 0.297mg Pumpkin pie
Lysine 0.192mg Pumpkin pie
Methionine 0.249mg Pumpkin pie
Phenylalanine 0.175mg Pumpkin pie
Valine 0.211mg Pumpkin pie
Histidine 0.088mg Pumpkin pie
Cholesterol 0mg 26mg Mustard Greens Raw
Saturated Fat 0.01g 1.988g Mustard Greens Raw
Monounsaturated Fat 0.092g 4.6g Pumpkin pie
Polyunsaturated fat 0.038g 1.77g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Pumpkin pie
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
38%
Pumpkin pie
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
26%
Pumpkin pie

Comparison summary

Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 17.56g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 219mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.978g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.