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  6. Mustard Greens Raw vs. Flax seeds

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

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Significant differences between mustard Greens Raw and flax seeds

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, iron, and selenium.
  • Mustard Greens Raw cover your daily vitamin K needs 211% more than flax seeds.

Specific food types used in this comparison are Mustard greens, raw and Seeds, flaxseed.

Infographic

Mustard Greens Raw vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +121.7%
Contains more PotassiumPotassium +111.7%
Contains more IronIron +249.4%
Contains more CopperCopper +639.4%
Contains more ZincZinc +1636%
Contains more PhosphorusPhosphorus +1006.9%
Contains more SeleniumSelenium +2722.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +11566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +548.4%
Contains more Vitamin KVitamin K +5888.4%
Contains more Vitamin B1Vitamin B1 +1955%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +285%
Contains more Vitamin B5Vitamin B5 +369%
Contains more Vitamin B6Vitamin B6 +162.8%
Contains more FolateFolate +625%
Contains more CholineCholine +15640%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Flax seeds DV% diff.
Vitamin K 257.5µg 4.3µg 211%
Polyunsaturated fat 0.038g 28.73g 191%
Vitamin B1 0.08mg 1.644mg 130%
Copper 0.165mg 1.22mg 117%
Manganese 2.482mg 108%
Fiber 3.2g 27.3g 96%
Magnesium 32mg 392mg 86%
Phosphorus 58mg 642mg 83%
Vitamin C 70mg 0.6mg 77%
Fats 0.42g 42.16g 64%
Iron 1.64mg 5.73mg 51%
Selenium 0.9µg 25.4µg 45%
Zinc 0.25mg 4.34mg 37%
Protein 2.86g 18.29g 31%
Calories 27kcal 534kcal 25%
Vitamin B6 0.18mg 0.473mg 23%
Folate 12µg 87µg 19%
Monounsaturated fat 0.092g 7.527g 19%
Saturated fat 0.01g 3.663g 17%
Vitamin A 151µg 0µg 17%
Vitamin B5 0.21mg 0.985mg 16%
Calcium 115mg 255mg 14%
Vitamin B3 0.8mg 3.08mg 14%
Choline 0.5mg 78.7mg 14%
Potassium 384mg 813mg 13%
Vitamin E 2.01mg 0.31mg 11%
Carbs 4.67g 28.88g 8%
Vitamin B2 0.11mg 0.161mg 4%
Net carbs 1.47g 1.58g N/A
Sugar 1.32g 1.55g N/A
Sodium 20mg 30mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1203.2%
Contains more ProteinProtein +539.5%
Contains more FatsFats +9938.1%
Contains more CarbsCarbs +518.4%
Contains more OtherOther +174.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +8081.5%
Contains more Poly. FatPolyunsaturated fat +75505.3%

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.