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

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How are mustard Greens Raw and salsa different?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, calcium, copper, fiber, and vitamin B2, while salsa is higher in iron.
  • Mustard Greens Raw cover your daily need for vitamin C, 73% more than salsa.
  • Mustard Greens Raw contain 10 times more calcium than salsa. Mustard Greens Raw contain 115mg of calcium, while salsa contains 12mg.
  • Mustard Greens Raw are lower in sodium.

Mustard greens, raw and USDA Commodity, salsa types were used in this article.

Infographic

Mustard Greens Raw vs Salsa 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%
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +42.2%
Contains more CopperCopper +71.9%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +125%
Contains more IronIron +36.6%
~equal in Manganese ~mg

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%
Salsa
2
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +439.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +35%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +90.7%
Contains more FatsFats +110%
Contains more CarbsCarbs +49.9%
Contains more OtherOther +18.5%
~equal in Water ~89.7g

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +475%
Contains more Poly. FatPolyunsaturated fat +181.6%

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 Salsa
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Salsa DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 4mg 73%
Sodium 20mg 430mg 18%
Vitamin A 151µg 28µg 14%
Vitamin E 2.01mg 13%
Calcium 115mg 12mg 10%
Iron 1.64mg 2.24mg 8%
Copper 0.165mg 0.096mg 8%
Fiber 3.2g 1.4g 7%
Vitamin B2 0.11mg 0.03mg 6%
Vitamin B5 0.21mg 4%
Magnesium 32mg 16mg 4%
Phosphorus 58mg 30mg 4%
Potassium 384mg 270mg 3%
Protein 2.86g 1.5g 3%
Vitamin B1 0.08mg 0.05mg 3%
Vitamin B6 0.18mg 0.149mg 2%
Folate 12µg 19µg 2%
Vitamin B3 0.8mg 1.08mg 2%
Zinc 0.25mg 0.17mg 1%
Carbs 4.67g 7g 1%
Selenium 0.9µg 0.4µg 1%
Calories 27kcal 36kcal 0%
Fats 0.42g 0.2g 0%
Net carbs 1.47g 5.6g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0.029g 0%
Monounsaturated fat 0.092g 0.016g 0%
Polyunsaturated fat 0.038g 0.107g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Salsa
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
84%
Mustard Greens Raw
9%
Salsa
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.019g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.