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

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A recap on differences between Mustard Greens Raw and Mayonnaise

  • Mayonnaise has less Vitamin K, Vitamin C, Iron, Copper, Vitamin A, Vitamin B6, and Fiber.
  • Mustard Greens Raw covers your daily Vitamin K needs 79% more than Mayonnaise.
  • Mustard Greens Raw have less Sodium.

Food varieties used in this article are Mustard greens, raw and Salad dressing, mayonnaise, regular.

Infographic

Mustard Greens Raw vs Mayonnaise infographic
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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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +1820%
Contains more IronIron +681%
Contains more CopperCopper +768.4%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +176.2%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +155.6%

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% 181% 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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4552.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +2150%
Contains more Vitamin KVitamin K +58%
Contains more FolateFolate +140%
Contains more Vitamin EVitamin E +63.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +6740%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +197.9%
Contains more CarbsCarbs +719.3%
Contains more WaterWater +318.9%
Contains more FatsFats +17721.4%
Contains more OtherOther +45.9%

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
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated Fat -99.9%
Contains more Mono. FatMonounsaturated Fat +18207.6%
Contains more Poly. FatPolyunsaturated fat +117505.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Mayonnaise
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mayonnaise Opinion
Calories 27kcal 680kcal Mayonnaise
Protein 2.86g 0.96g Mustard Greens Raw
Fats 0.42g 74.85g Mayonnaise
Vitamin C 70mg 0mg Mustard Greens Raw
Net carbs 1.47g 0.57g Mustard Greens Raw
Carbs 4.67g 0.57g Mustard Greens Raw
Cholesterol 0mg 42mg Mustard Greens Raw
Vitamin D 0IU 7IU Mayonnaise
Magnesium 32mg 1mg Mustard Greens Raw
Calcium 115mg 8mg Mustard Greens Raw
Potassium 384mg 20mg Mustard Greens Raw
Iron 1.64mg 0.21mg Mustard Greens Raw
Sugar 1.32g 0.57g Mayonnaise
Fiber 3.2g 0g Mustard Greens Raw
Copper 0.165mg 0.019mg Mustard Greens Raw
Zinc 0.25mg 0.15mg Mustard Greens Raw
Phosphorus 58mg 21mg Mustard Greens Raw
Sodium 20mg 635mg Mustard Greens Raw
Vitamin A 3024IU 65IU Mustard Greens Raw
Vitamin A 151µg 16µg Mustard Greens Raw
Vitamin E 2.01mg 3.28mg Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 0.007mg Mayonnaise
Selenium 0.9µg 2.3µg Mayonnaise
Vitamin B1 0.08mg 0.01mg Mustard Greens Raw
Vitamin B2 0.11mg 0.019mg Mustard Greens Raw
Vitamin B3 0.8mg 0mg Mustard Greens Raw
Vitamin B5 0.21mg 0.172mg Mustard Greens Raw
Vitamin B6 0.18mg 0.008mg Mustard Greens Raw
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 257.5µg 163µg Mustard Greens Raw
Folate 12µg 5µg Mustard Greens Raw
Trans Fat 0g 0.187g Mustard Greens Raw
Choline 0.5mg 34.2mg Mayonnaise
Saturated Fat 0.01g 11.703g Mustard Greens Raw
Monounsaturated Fat 0.092g 16.843g Mayonnaise
Polyunsaturated fat 0.038g 44.69g Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg Mayonnaise
Isoleucine 0.065mg Mayonnaise
Leucine 0.095mg Mayonnaise
Lysine 0.072mg Mayonnaise
Methionine 0.035mg Mayonnaise
Phenylalanine 0.057mg Mayonnaise
Valine 0.074mg Mayonnaise
Histidine 0.026mg Mayonnaise
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0g 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
94%
Mustard Greens Raw
41%
Mayonnaise
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 615mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 11.693g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.75g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.8)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.