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  6. Mustard Greens Raw vs. Rye

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

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Important differences between mustard Greens Raw and rye

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, rye is richer in fiber, phosphorus, vitamin B5, selenium, copper, zinc, and vitamin B3.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% more.

The food varieties used in the comparison are Mustard greens, raw and Rye grain.

Infographic

Mustard Greens Raw vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +379.2%
Contains more MagnesiumMagnesium +243.8%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +60.4%
Contains more CopperCopper +122.4%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +472.4%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +1444.4%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +136.5%
Contains more Vitamin KVitamin K +4264.4%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +433.8%
Contains more Vitamin B5Vitamin B5 +593.3%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +216.7%
Contains more CholineCholine +5980%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Rye DV% diff.
Vitamin K 257.5µg 5.9µg 210%
Manganese 2.577mg 112%
Vitamin C 70mg 0mg 78%
Fiber 3.2g 15.1g 48%
Phosphorus 58mg 332mg 39%
Vitamin B5 0.21mg 1.456mg 25%
Carbs 4.67g 75.86g 24%
Selenium 0.9µg 13.9µg 24%
Vitamin B3 0.8mg 4.27mg 22%
Copper 0.165mg 0.367mg 22%
Zinc 0.25mg 2.65mg 22%
Vitamin B1 0.08mg 0.316mg 20%
Magnesium 32mg 110mg 19%
Vitamin A 151µg 1µg 17%
Calories 27kcal 338kcal 16%
Protein 2.86g 10.34g 15%
Iron 1.64mg 2.63mg 12%
Vitamin B2 0.11mg 0.251mg 11%
Calcium 115mg 24mg 9%
Vitamin B6 0.18mg 0.294mg 9%
Vitamin E 2.01mg 0.85mg 8%
Folate 12µg 38µg 7%
Choline 0.5mg 30.4mg 5%
Polyunsaturated fat 0.038g 0.767g 5%
Potassium 384mg 510mg 4%
Fats 0.42g 1.63g 2%
Sodium 20mg 2mg 1%
Saturated fat 0.01g 0.197g 1%
Net carbs 1.47g 60.76g N/A
Sugar 1.32g 0.98g N/A
Monounsaturated fat 0.092g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +755.7%
Contains more ProteinProtein +261.5%
Contains more FatsFats +288.1%
Contains more CarbsCarbs +1524.4%
Contains more OtherOther +16.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +126.1%
Contains more Poly. FatPolyunsaturated fat +1918.4%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.