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  6. Mustard Greens Raw vs. Chia seeds

Mustard Greens Raw vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and chia seeds?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, yet chia seeds are richer in fiber, phosphorus, selenium, copper, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 125% higher.
  • Mustard Greens Raw have 56 times more vitamin A than chia seeds. Mustard Greens Raw have 3024IU of vitamin A, while chia seeds have 54IU.
  • Chia seeds have a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

Mustard Greens Raw vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +448.7%
Contains more IronIron +370.7%
Contains more CopperCopper +460%
Contains more ZincZinc +1732%
Contains more PhosphorusPhosphorus +1382.8%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +6033.3%
~equal in Potassium ~407mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +4275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +302%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +1003.8%
Contains more FolateFolate +308.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chia seeds DV% diff.
Vitamin K 257.5µg 215%
Polyunsaturated fat 0.038g 23.665g 158%
Fiber 3.2g 34.4g 125%
Manganese 2.723mg 118%
Phosphorus 58mg 860mg 115%
Selenium 0.9µg 55.2µg 99%
Copper 0.165mg 0.924mg 84%
Vitamin C 70mg 1.6mg 76%
Iron 1.64mg 7.72mg 76%
Magnesium 32mg 335mg 72%
Calcium 115mg 631mg 52%
Vitamin B3 0.8mg 8.83mg 50%
Fats 0.42g 30.74g 47%
Vitamin B1 0.08mg 0.62mg 45%
Zinc 0.25mg 4.58mg 39%
Protein 2.86g 16.54g 27%
Calories 27kcal 486kcal 23%
Vitamin A 151µg 17%
Saturated fat 0.01g 3.33g 15%
Vitamin B6 0.18mg 14%
Carbs 4.67g 42.12g 12%
Vitamin E 2.01mg 0.5mg 10%
Folate 12µg 49µg 9%
Monounsaturated fat 0.092g 2.309g 6%
Vitamin B2 0.11mg 0.17mg 5%
Vitamin B5 0.21mg 4%
Potassium 384mg 407mg 1%
Net carbs 1.47g 7.72g N/A
Sugar 1.32g N/A
Sodium 20mg 16mg 0%
Trans fat 0g 0.14g N/A
Choline 0.5mg 0%
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1463.8%
Contains more ProteinProtein +478.3%
Contains more FatsFats +7219%
Contains more CarbsCarbs +801.9%
Contains more OtherOther +255.6%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +2409.8%
Contains more Poly. FatPolyunsaturated fat +62176.3%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.