Mustard Greens Raw vs. Rutabagas — In-Depth Nutrition Comparison
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A recap on 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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
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
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
25%
13%
Comparison summary
Which food contains less Sodium?
Rutabagas contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 3.14g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 40)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)