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  6. Mustard Greens Raw vs. Brown rice

Mustard Greens Raw vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and brown rice?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, and potassium, yet brown rice is higher in vitamin B3, selenium, and vitamin B1.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Mustard Greens Raw vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +346.5%
Contains more IronIron +192.9%
Contains more CopperCopper +55.7%
Contains more MagnesiumMagnesium +21.9%
Contains more ZincZinc +184%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +544.4%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +220.1%
Contains more Vitamin B5Vitamin B5 +81%
Contains more CholineCholine +1740%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Brown rice DV% diff.
Vitamin K 257.5µg 0.2µg 214%
Vitamin C 70mg 0mg 78%
Manganese 0.974mg 42%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.56mg 14%
Vitamin E 2.01mg 0.17mg 12%
Vitamin B3 0.8mg 2.561mg 11%
Calcium 115mg 3mg 11%
Starch 24.79g 10%
Selenium 0.9µg 5.8µg 9%
Potassium 384mg 86mg 9%
Vitamin B1 0.08mg 0.178mg 8%
Carbs 4.67g 25.58g 7%
Copper 0.165mg 0.106mg 7%
Fiber 3.2g 1.6g 6%
Phosphorus 58mg 103mg 6%
Calories 27kcal 123kcal 5%
Vitamin B6 0.18mg 0.123mg 4%
Zinc 0.25mg 0.71mg 4%
Vitamin B2 0.11mg 0.069mg 3%
Vitamin B5 0.21mg 0.38mg 3%
Choline 0.5mg 9.2mg 2%
Polyunsaturated fat 0.038g 0.366g 2%
Magnesium 32mg 39mg 2%
Sodium 20mg 4mg 1%
Saturated fat 0.01g 0.26g 1%
Monounsaturated fat 0.092g 0.369g 1%
Folate 12µg 9µg 1%
Fats 0.42g 0.97g 1%
Protein 2.86g 2.74g 0%
Net carbs 1.47g 23.98g N/A
Sugar 1.32g 0.24g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +29.1%
Contains more OtherOther +206.8%
Contains more FatsFats +131%
Contains more CarbsCarbs +447.8%
~equal in Protein ~2.74g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +863.2%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.