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  6. Mustard Greens Raw vs. Spaghetti

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

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Differences between mustard Greens Raw and spaghetti

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, vitamin B6, potassium, and copper; however, spaghetti is richer in selenium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than spaghetti (49).

The food types used in this comparison are Mustard greens, raw and Pasta, cooked, unenriched, without added salt.

Infographic

Mustard Greens Raw vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +772.7%
Contains more IronIron +228%
Contains more CopperCopper +65%
Contains more ZincZinc +104%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +2833.3%
~equal in Phosphorus ~58mg

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin B6Vitamin B6 +267.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +1180%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Spaghetti DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 26.4µg 46%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.5mg 14%
Manganese 0.322mg 14%
Vitamin E 2.01mg 0.06mg 13%
Starch 26.01g 11%
Calcium 115mg 7mg 11%
Potassium 384mg 44mg 10%
Vitamin B6 0.18mg 0.049mg 10%
Carbs 4.67g 30.86g 9%
Copper 0.165mg 0.1mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Calories 27kcal 158kcal 7%
Protein 2.86g 5.8g 6%
Fiber 3.2g 1.8g 6%
Vitamin B1 0.08mg 0.02mg 5%
Magnesium 32mg 18mg 3%
Vitamin B3 0.8mg 0.4mg 3%
Polyunsaturated fat 0.038g 0.326g 2%
Zinc 0.25mg 0.51mg 2%
Vitamin B5 0.21mg 0.112mg 2%
Sodium 20mg 1mg 1%
Fats 0.42g 0.93g 1%
Folate 12µg 7µg 1%
Choline 0.5mg 6.4mg 1%
Saturated fat 0.01g 0.176g 1%
Net carbs 1.47g 29.06g N/A
Sugar 1.32g 0.56g N/A
Phosphorus 58mg 58mg 0%
Monounsaturated fat 0.092g 0.131g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g 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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +46%
Contains more OtherOther +382.1%
Contains more ProteinProtein +102.8%
Contains more FatsFats +121.4%
Contains more CarbsCarbs +560.8%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +42.4%
Contains more Poly. FatPolyunsaturated fat +757.9%

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.