Mustard Greens Raw vs. Spelt — In-Depth Nutrition Comparison
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Significant differences between mustard Greens Raw and spelt
- Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while spelt is higher in phosphorus, copper, vitamin B3, iron, fiber, zinc, and magnesium.
- Mustard Greens Raw cover your daily vitamin K needs 212% more than spelt.
- Spelt has a higher glycemic index (63) than mustard Greens Raw (32).
Specific food types used in this comparison are Mustard greens, raw and Spelt, uncooked.
Infographic
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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.
| Contains more CalciumCalcium | +325.9% |
| Contains more MagnesiumMagnesium | +325% |
| Contains more IronIron | +170.7% |
| Contains more CopperCopper | +209.7% |
| Contains more ZincZinc | +1212% |
| Contains more PhosphorusPhosphorus | +591.4% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +1200% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +154.4% |
| Contains more Vitamin KVitamin K | +7052.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +355% |
| Contains more Vitamin B3Vitamin B3 | +755.4% |
| Contains more Vitamin B5Vitamin B5 | +408.6% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more FolateFolate | +275% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +723% |
| Contains more ProteinProtein | +409.4% |
| Contains more FatsFats | +478.6% |
| Contains more CarbsCarbs | +1403% |
| Contains more OtherOther | +32.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +383.7% |
| Contains more Poly. FatPolyunsaturated fat | +3210.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 257.5µg | 3.6µg | 212% |
| Manganese | 2.983mg | 130% | |
| Vitamin C | 70mg | 0mg | 78% |
| Phosphorus | 58mg | 401mg | 49% |
| Vitamin B3 | 0.8mg | 6.843mg | 38% |
| Copper | 0.165mg | 0.511mg | 38% |
| Iron | 1.64mg | 4.44mg | 35% |
| Fiber | 3.2g | 10.7g | 30% |
| Zinc | 0.25mg | 3.28mg | 28% |
| Magnesium | 32mg | 136mg | 25% |
| Vitamin B1 | 0.08mg | 0.364mg | 24% |
| Protein | 2.86g | 14.57g | 23% |
| Carbs | 4.67g | 70.19g | 22% |
| Starch | 53.92g | 22% | |
| Selenium | 0.9µg | 11.7µg | 20% |
| Vitamin A | 151µg | 0µg | 17% |
| Vitamin B5 | 0.21mg | 1.068mg | 17% |
| Calories | 27kcal | 338kcal | 16% |
| Calcium | 115mg | 27mg | 9% |
| Vitamin E | 2.01mg | 0.79mg | 8% |
| Polyunsaturated fat | 0.038g | 1.258g | 8% |
| Folate | 12µg | 45µg | 8% |
| Vitamin B6 | 0.18mg | 0.23mg | 4% |
| Fats | 0.42g | 2.43g | 3% |
| Saturated fat | 0.01g | 0.406g | 2% |
| Sodium | 20mg | 8mg | 1% |
| Monounsaturated fat | 0.092g | 0.445g | 1% |
| Net carbs | 1.47g | 59.49g | N/A |
| Potassium | 384mg | 388mg | 0% |
| Sugar | 1.32g | 6.82g | N/A |
| Vitamin B2 | 0.11mg | 0.113mg | 0% |
| Choline | 0.5mg | 0% | |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
32%
Minerals Daily Need Coverage Score
25%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 12mg)
Which food is cheaper?
Spelt is cheaper (difference - $1.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.396g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.