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  6. Mustard Greens Raw vs. Rice pudding

Mustard Greens Raw vs. Rice pudding — In-Depth Nutrition Comparison

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How are mustard Greens Raw and rice pudding different?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, copper, iron, fiber, vitamin B6, and potassium, while rice pudding is higher in vitamin B12 and vitamin D.
  • Mustard Greens Raw cover your daily need for vitamin C, 77% more than rice pudding.
  • Mustard Greens Raw contain 32 times more fiber than rice pudding. Mustard Greens Raw contain 3.2g of fiber, while rice pudding contains 0.1g.
  • Mustard Greens Raw are lower in saturated fat.
  • Rice pudding has a higher glycemic index (59) than mustard Greens Raw (32).

Mustard greens, raw and Puddings, rice, dry mix, prepared with 2% milk types were used in this article.

Infographic

Mustard Greens Raw vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +195.4%
Contains more IronIron +343.2%
Contains more CopperCopper +816.7%
Contains less SodiumSodium -81.7%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +111.1%
~equal in Calcium ~105mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +228.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80.6%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Rice pudding DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.7mg 77%
Iron 1.64mg 0.37mg 16%
Copper 0.165mg 0.018mg 16%
Vitamin E 2.01mg 13%
Vitamin A 151µg 46µg 12%
Fiber 3.2g 0.1g 12%
Vitamin B6 0.18mg 0.035mg 11%
Vitamin B12 0µg 0.24µg 10%
Potassium 384mg 130mg 7%
Carbs 4.67g 20.81g 5%
Magnesium 32mg 13mg 5%
Phosphorus 58mg 87mg 4%
Vitamin D 0µg 0.8µg 4%
Sodium 20mg 109mg 4%
Calories 27kcal 111kcal 4%
Vitamin D 0IU 34IU 4%
Saturated fat 0.01g 0.967g 4%
Vitamin B5 0.21mg 0.288mg 2%
Vitamin B2 0.11mg 0.141mg 2%
Folate 12µg 4µg 2%
Vitamin B3 0.8mg 0.443mg 2%
Selenium 0.9µg 1.9µg 2%
Fats 0.42g 1.63g 2%
Manganese 0.057mg 2%
Cholesterol 0mg 6mg 2%
Monounsaturated fat 0.092g 0.441g 1%
Zinc 0.25mg 0.38mg 1%
Calcium 115mg 105mg 1%
Protein 2.86g 3.29g 1%
Net carbs 1.47g 20.71g N/A
Sugar 1.32g N/A
Vitamin B1 0.08mg 0.075mg 0%
Choline 0.5mg 0%
Polyunsaturated fat 0.038g 0.06g 0%
Tryptophan 0.039mg 0%
Threonine 0.126mg 0%
Isoleucine 0.169mg 0%
Leucine 0.273mg 0%
Lysine 0.221mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.135mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more WaterWater +23.5%
Contains more OtherOther +60.7%
Contains more ProteinProtein +15%
Contains more FatsFats +288.1%
Contains more CarbsCarbs +345.6%

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% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +379.3%
Contains more Poly. FatPolyunsaturated fat +57.9%

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.