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  6. Mustard Greens Raw vs. Soy sauce

Mustard Greens Raw vs. Soy sauce — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and soy sauce

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, vitamin E, and fiber, while soy sauce has more phosphorus, magnesium, and vitamin B3.
  • Soy sauce covers your daily need for sodium, 238% more than mustard Greens Raw.
  • The amount of sodium in mustard Greens Raw is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Mustard greens, raw and Soy sauce made from soy and wheat (shoyu).

Infographic

Mustard Greens Raw vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +248.5%
Contains more IronIron +13.1%
Contains more CopperCopper +283.7%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +131.3%
Contains more PotassiumPotassium +13.3%
Contains more ZincZinc +248%
Contains more PhosphorusPhosphorus +186.2%

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +174.5%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more FolateFolate +16.7%
Contains more CholineCholine +3560%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Soy sauce DV% diff.
Sodium 20mg 5493mg 238%
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Manganese 1.018mg 44%
Vitamin A 151µg 0µg 17%
Phosphorus 58mg 166mg 15%
Copper 0.165mg 0.043mg 14%
Vitamin E 2.01mg 0mg 13%
Protein 2.86g 8.14g 11%
Fiber 3.2g 0.8g 10%
Magnesium 32mg 74mg 10%
Vitamin B3 0.8mg 2.196mg 9%
Calcium 115mg 33mg 8%
Zinc 0.25mg 0.87mg 6%
Vitamin B2 0.11mg 0.165mg 4%
Vitamin B1 0.08mg 0.033mg 4%
Choline 0.5mg 18.3mg 3%
Vitamin B5 0.21mg 0.297mg 2%
Iron 1.64mg 1.45mg 2%
Potassium 384mg 435mg 2%
Vitamin B6 0.18mg 0.148mg 2%
Polyunsaturated fat 0.038g 0.263g 2%
Folate 12µg 14µg 1%
Calories 27kcal 53kcal 1%
Selenium 0.9µg 0.5µg 1%
Fats 0.42g 0.57g 0%
Carbs 4.67g 4.93g 0%
Net carbs 1.47g 4.13g N/A
Sugar 1.32g 0.4g N/A
Saturated fat 0.01g 0.073g 0%
Monounsaturated fat 0.092g 0.088g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more WaterWater +27.5%
Contains more ProteinProtein +184.6%
Contains more FatsFats +35.7%
Contains more OtherOther +1026.7%
~equal in Carbs ~4.93g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +592.1%
~equal in Monounsaturated fat ~0.088g

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.