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

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A recap on differences between mustard Greens Raw and sugar

  • Sugar has less vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, fiber, calcium, and potassium.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than sugar.
  • The glycemic index of sugar is higher.

Food varieties used in this article are Mustard greens, raw and Sugars, granulated.

Infographic

Mustard Greens Raw vs Sugar 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%
Sugar
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11400%
Contains more PotassiumPotassium +19100%
Contains more IronIron +3180%
Contains more CopperCopper +2257.1%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -95%

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%
Sugar
0
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% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +453400%
Contains more OtherOther +∞%
Contains more CarbsCarbs +2040.9%

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 Sugar
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sugar DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Carbs 4.67g 99.98g 32%
Iron 1.64mg 0.05mg 20%
Calories 27kcal 387kcal 18%
Copper 0.165mg 0.007mg 18%
Vitamin A 151µg 0µg 17%
Vitamin B6 0.18mg 0mg 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0mg 13%
Potassium 384mg 2mg 11%
Calcium 115mg 1mg 11%
Magnesium 32mg 0mg 8%
Phosphorus 58mg 0mg 8%
Vitamin B2 0.11mg 0.019mg 7%
Vitamin B1 0.08mg 0mg 7%
Protein 2.86g 0g 6%
Vitamin B3 0.8mg 0mg 5%
Vitamin B5 0.21mg 0mg 4%
Folate 12µg 0µg 3%
Zinc 0.25mg 0.01mg 2%
Sodium 20mg 1mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.42g 0g 1%
Net carbs 1.47g 99.98g N/A
Sugar 1.32g 99.8g N/A
Manganese 0.004mg 0%
Choline 0.5mg 0mg 0%
Saturated fat 0.01g 0g 0%
Monounsaturated fat 0.092g 0g 0%
Polyunsaturated fat 0.038g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
0%
Sugar
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.3)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 98.48g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 33)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.