Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Garlic powder

Mustard Greens Raw vs. Garlic powder — In-Depth Nutrition Comparison

Compare

Significant differences between mustard Greens Raw and garlic powder

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while garlic powder is higher in vitamin B6, phosphorus, iron, selenium, copper, vitamin B1, and zinc.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than garlic powder.
  • Mustard Greens Raw have a higher glycemic index (32) than garlic powder (5).

Specific food types used in this comparison are Mustard greens, raw and Spices, garlic powder.

Infographic

Mustard Greens Raw vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +45.6%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +140.6%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +244.5%
Contains more CopperCopper +223%
Contains more ZincZinc +1096%
Contains more PhosphorusPhosphorus +613.8%
Contains more SeleniumSelenium +2555.6%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +5733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +64275%
Contains more Vitamin B1Vitamin B1 +443.8%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B5Vitamin B5 +253.8%
Contains more Vitamin B6Vitamin B6 +818.9%
Contains more FolateFolate +291.7%
Contains more CholineCholine +13400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.796mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Garlic powder DV% diff.
Vitamin K 257.5µg 0.4µg 214%
Vitamin B6 0.18mg 1.654mg 113%
Vitamin C 70mg 1.2mg 76%
Phosphorus 58mg 414mg 51%
Iron 1.64mg 5.65mg 50%
Manganese 0.979mg 43%
Selenium 0.9µg 23.9µg 42%
Copper 0.165mg 0.533mg 41%
Vitamin B1 0.08mg 0.435mg 30%
Protein 2.86g 16.55g 27%
Zinc 0.25mg 2.99mg 25%
Potassium 384mg 1193mg 24%
Fiber 3.2g 9g 23%
Carbs 4.67g 72.73g 23%
Vitamin A 151µg 0µg 17%
Calories 27kcal 331kcal 15%
Choline 0.5mg 67.5mg 12%
Vitamin B5 0.21mg 0.743mg 11%
Magnesium 32mg 77mg 11%
Vitamin E 2.01mg 0.67mg 9%
Folate 12µg 47µg 9%
Calcium 115mg 79mg 4%
Vitamin B2 0.11mg 0.141mg 2%
Sodium 20mg 60mg 2%
Saturated fat 0.01g 0.249g 1%
Polyunsaturated fat 0.038g 0.178g 1%
Fats 0.42g 0.73g 0%
Net carbs 1.47g 63.73g N/A
Sugar 1.32g 2.43g N/A
Vitamin B3 0.8mg 0.796mg 0%
Monounsaturated fat 0.092g 0.115g 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1306.2%
Contains more ProteinProtein +478.7%
Contains more FatsFats +73.8%
Contains more CarbsCarbs +1457.4%
Contains more OtherOther +162.2%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +368.4%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.