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  6. Mustard Greens Raw vs. Sesame

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

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Summary of differences between mustard Greens Raw and sesame

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A, while sesame has more copper, iron, calcium, phosphorus, magnesium, zinc, and selenium.
  • Sesame covers your daily need for copper, 435% more than mustard Greens Raw.

These are the specific foods used in this comparison Mustard greens, raw and Seeds, sesame seeds, whole, dried.

Infographic

Mustard Greens Raw vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +747.8%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +787.2%
Contains more CopperCopper +2373.9%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +984.5%
Contains less SodiumSodium -45%
Contains more SeleniumSelenium +3722.2%

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%
Sesame
Sesame
6
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +704%
Contains more Vitamin B5Vitamin B5 +320%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +888.8%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +464.4%
Contains more Vitamin B6Vitamin B6 +338.9%
Contains more FolateFolate +708.3%
Contains more CholineCholine +5020%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sesame DV% diff.
Copper 0.165mg 4.082mg 435%
Vitamin K 257.5µg 0µg 215%
Iron 1.64mg 14.55mg 161%
Polyunsaturated fat 0.038g 21.773g 145%
Manganese 2.46mg 107%
Calcium 115mg 975mg 86%
Phosphorus 58mg 629mg 82%
Vitamin C 70mg 0mg 78%
Fats 0.42g 49.67g 76%
Magnesium 32mg 351mg 76%
Zinc 0.25mg 7.75mg 68%
Selenium 0.9µg 34.4µg 61%
Vitamin B1 0.08mg 0.791mg 59%
Monounsaturated fat 0.092g 18.759g 47%
Vitamin B6 0.18mg 0.79mg 47%
Fiber 3.2g 11.8g 34%
Saturated fat 0.01g 6.957g 32%
Protein 2.86g 17.73g 30%
Calories 27kcal 573kcal 27%
Vitamin B3 0.8mg 4.515mg 23%
Folate 12µg 97µg 21%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 0.25mg 12%
Vitamin B2 0.11mg 0.247mg 11%
Carbs 4.67g 23.45g 6%
Choline 0.5mg 25.6mg 5%
Vitamin B5 0.21mg 0.05mg 3%
Potassium 384mg 468mg 2%
Net carbs 1.47g 11.65g N/A
Sugar 1.32g 0.3g N/A
Sodium 20mg 11mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1833.9%
Contains more ProteinProtein +519.9%
Contains more FatsFats +11726.2%
Contains more CarbsCarbs +402.1%
Contains more OtherOther +230.4%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +20290.2%
Contains more Poly. FatPolyunsaturated fat +57197.4%

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.