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  6. Mustard Greens Raw vs. Summer squash

Mustard Greens Raw vs. Summer squash — In-Depth Nutrition Comparison

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Differences between Mustard Greens Raw and Summer squash

  • Mustard Greens Raw are higher than Summer squash in Vitamin K, Vitamin C, Iron, Vitamin A RAE, Copper, Vitamin E , Calcium, and Fiber.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 212% higher.
  • Mustard Greens Raw have 17 times more Vitamin E than Summer squash. While Mustard Greens Raw have 2.01mg of Vitamin E , Summer squash has only 0.12mg.

The food types used in this comparison are Mustard greens, raw and Squash, summer, all varieties, raw.

Infographic

Mustard Greens Raw vs Summer squash 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.
Mustard Greens Raw
Mustard Greens Raw
7
:
3
Summer squash
Summer squash
Contains more Calcium +666.7%
Contains more Iron +368.6%
Contains more Magnesium +88.2%
Contains more Phosphorus +52.6%
Contains more Potassium +46.6%
Contains more Copper +223.5%
Contains more Selenium +350%
Contains less Sodium -90%
Contains more Zinc +16%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +666.7%
Contains more Iron +368.6%
Contains more Magnesium +88.2%
Contains more Phosphorus +52.6%
Contains more Potassium +46.6%
Contains more Copper +223.5%
Contains more Selenium +350%
Contains less Sodium -90%
Contains more Zinc +16%

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.
Mustard Greens Raw
Mustard Greens Raw
7
:
3
Summer squash
Summer squash
Contains more Vitamin A +1412%
Contains more Vitamin E +1575%
Contains more Vitamin C +311.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +64.3%
Contains more Vitamin B5 +35.5%
Contains more Vitamin K +8483.3%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B6 +21.1%
Contains more Folate +141.7%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +1412%
Contains more Vitamin E +1575%
Contains more Vitamin C +311.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +64.3%
Contains more Vitamin B5 +35.5%
Contains more Vitamin K +8483.3%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B6 +21.1%
Contains more Folate +141.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Summer squash
Summer squash
Contains more Protein +136.4%
Contains more Fats +133.3%
Contains more Carbs +39.4%
Contains more Other +117.7%
Equal in Water - 94.64
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +136.4%
Contains more Fats +133.3%
Contains more Carbs +39.4%
Contains more Other +117.7%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +134.2%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +134.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Summer squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Summer squash Opinion
Net carbs 1.47g 2.25g Summer squash
Protein 2.86g 1.21g Mustard Greens Raw
Fats 0.42g 0.18g Mustard Greens Raw
Carbs 4.67g 3.35g Mustard Greens Raw
Calories 27kcal 16kcal Mustard Greens Raw
Fructose 0.95g Summer squash
Sugar 1.32g 2.2g Mustard Greens Raw
Fiber 3.2g 1.1g Mustard Greens Raw
Calcium 115mg 15mg Mustard Greens Raw
Iron 1.64mg 0.35mg Mustard Greens Raw
Magnesium 32mg 17mg Mustard Greens Raw
Phosphorus 58mg 38mg Mustard Greens Raw
Potassium 384mg 262mg Mustard Greens Raw
Sodium 20mg 2mg Summer squash
Zinc 0.25mg 0.29mg Summer squash
Copper 0.165mg 0.051mg Mustard Greens Raw
Manganese 0.175mg Summer squash
Selenium 0.9µg 0.2µg Mustard Greens Raw
Vitamin A 3024IU 200IU Mustard Greens Raw
Vitamin A RAE 151µg 10µg Mustard Greens Raw
Vitamin E 2.01mg 0.12mg Mustard Greens Raw
Vitamin C 70mg 17mg Mustard Greens Raw
Vitamin B1 0.08mg 0.048mg Mustard Greens Raw
Vitamin B2 0.11mg 0.142mg Summer squash
Vitamin B3 0.8mg 0.487mg Mustard Greens Raw
Vitamin B5 0.21mg 0.155mg Mustard Greens Raw
Vitamin B6 0.18mg 0.218mg Summer squash
Folate 12µg 29µg Summer squash
Vitamin K 257.5µg 3µg Mustard Greens Raw
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.01g 0.044g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.016g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
18%
Summer squash
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.034g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.