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  6. Mustard Greens Raw vs. Rutabagas

Mustard Greens Raw vs. Rutabagas — In-Depth Nutrition Comparison

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A recap on the differences between mustard Greens Raw and rutabagas

  • Rutabagas have less vitamin K, vitamin A, vitamin C, iron, copper, vitamin E, calcium, vitamin B6, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than rutabagas.
  • Rutabagas contain 1512 times less vitamin A than mustard Greens Raw. Mustard Greens Raw contain 3024IU of vitamin A, while rutabagas contain 2IU.
  • The glycemic index of rutabagas is higher.

Food varieties used in this article are Mustard greens, raw and Rutabagas, raw.

Infographic

Mustard Greens Raw vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +167.4%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +272.7%
Contains more CopperCopper +415.6%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -40%
~equal in Zinc ~0.24mg
~equal in Phosphorus ~53mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +570%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +85733.3%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more FolateFolate +75%
Contains more CholineCholine +2720%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Rutabagas DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin C 70mg 25mg 50%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.44mg 15%
Copper 0.165mg 0.032mg 15%
Vitamin E 2.01mg 0.3mg 11%
Calcium 115mg 43mg 7%
Manganese 0.131mg 6%
Vitamin B6 0.18mg 0.1mg 6%
Vitamin B2 0.11mg 0.04mg 5%
Fiber 3.2g 2.3g 4%
Protein 2.86g 1.08g 4%
Magnesium 32mg 20mg 3%
Potassium 384mg 305mg 2%
Folate 12µg 21µg 2%
Choline 0.5mg 14.1mg 2%
Fructose 1.61g 2%
Vitamin B1 0.08mg 0.09mg 1%
Vitamin B5 0.21mg 0.16mg 1%
Vitamin B3 0.8mg 0.7mg 1%
Calories 27kcal 37kcal 1%
Phosphorus 58mg 53mg 1%
Carbs 4.67g 8.62g 1%
Fats 0.42g 0.16g 0%
Net carbs 1.47g 6.32g N/A
Sugar 1.32g 4.46g N/A
Zinc 0.25mg 0.24mg 0%
Starch 0.4g 0%
Sodium 20mg 12mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.01g 0.027g 0%
Monounsaturated fat 0.092g 0.025g 0%
Polyunsaturated fat 0.038g 0.088g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +164.8%
Contains more FatsFats +162.5%
Contains more OtherOther +90.1%
Contains more CarbsCarbs +84.6%
~equal in Water ~89.43g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +268%
Contains more Poly. FatPolyunsaturated fat +131.6%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.