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  6. Mustard Greens Raw vs. Safflower

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

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Differences between mustard Greens Raw and safflower

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, safflower is richer in copper, vitamin B1, phosphorus, magnesium, vitamin B5, vitamin B6, zinc, and iron.
  • Safflower's daily need coverage for copper is 176% higher.

The food types used in this comparison are Mustard greens, raw and Seeds, safflower seed kernels, dried.

Infographic

Mustard Greens Raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +47.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1003.1%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +198.8%
Contains more CopperCopper +958.8%
Contains more ZincZinc +1920%
Contains more PhosphorusPhosphorus +1010.3%
Contains less SodiumSodium -85%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1353.8%
Contains more Vitamin B2Vitamin B2 +277.3%
Contains more Vitamin B3Vitamin B3 +185.5%
Contains more Vitamin B5Vitamin B5 +1819%
Contains more Vitamin B6Vitamin B6 +550%
Contains more FolateFolate +1233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Safflower DV% diff.
Vitamin K 257.5µg 215%
Polyunsaturated fat 0.038g 28.223g 188%
Copper 0.165mg 1.747mg 176%
Vitamin B1 0.08mg 1.163mg 90%
Manganese 2.014mg 88%
Phosphorus 58mg 644mg 84%
Vitamin C 70mg 0mg 78%
Magnesium 32mg 353mg 76%
Vitamin B6 0.18mg 1.17mg 76%
Vitamin B5 0.21mg 4.03mg 76%
Fats 0.42g 38.45g 59%
Zinc 0.25mg 5.05mg 44%
Iron 1.64mg 4.9mg 41%
Folate 12µg 160µg 37%
Protein 2.86g 16.18g 27%
Calories 27kcal 517kcal 25%
Vitamin B2 0.11mg 0.415mg 23%
Saturated fat 0.01g 3.682g 17%
Vitamin A 151µg 3µg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Monounsaturated fat 0.092g 4.848g 12%
Carbs 4.67g 34.29g 10%
Vitamin B3 0.8mg 2.284mg 9%
Potassium 384mg 687mg 9%
Calcium 115mg 78mg 4%
Selenium 0.9µg 2%
Sodium 20mg 3mg 1%
Net carbs 1.47g 34.29g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1513.9%
Contains more ProteinProtein +465.7%
Contains more FatsFats +9054.8%
Contains more CarbsCarbs +634.3%
Contains more OtherOther +304.4%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5169.6%
Contains more Poly. FatPolyunsaturated fat +74171.1%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.