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Mustard Greens Raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens Raw and Sun-dried tomato?

  • Mustard Greens Raw have less Vitamin C, Potassium, Copper, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B6 than Sun-dried tomato.
  • Sun-dried tomato's daily need coverage for Vitamin C is 35% higher.
  • Mustard Greens Raw contain less Sodium.

We used Mustard greens, raw and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Mustard Greens Raw vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +144.7%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +153.1%
Contains more PotassiumPotassium +307.6%
Contains more IronIron +63.4%
Contains more CopperCopper +186.7%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +139.7%
Contains more SeleniumSelenium +233.3%

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% 181% 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 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +135.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +45.4%
Contains more Vitamin B1Vitamin B1 +141.3%
Contains more Vitamin B2Vitamin B2 +248.2%
Contains more Vitamin B3Vitamin B3 +353.8%
Contains more Vitamin B5Vitamin B5 +128.1%
Contains more Vitamin B6Vitamin B6 +77.2%
Contains more FolateFolate +91.7%
~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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +68.5%
Contains more ProteinProtein +76.9%
Contains more FatsFats +3252.4%
Contains more CarbsCarbs +399.6%
Contains more OtherOther +174.1%

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
15% 69% 16%
Saturated Fat: Sat. Fat 1.893 g
Monounsaturated Fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated Fat -99.5%
Contains more Mono. FatMonounsaturated Fat +9316.3%
Contains more Poly. FatPolyunsaturated fat +5321.1%

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 Sun-dried tomato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sun-dried tomato Opinion
Calories 27kcal 213kcal Sun-dried tomato
Protein 2.86g 5.06g Sun-dried tomato
Fats 0.42g 14.08g Sun-dried tomato
Vitamin C 70mg 101.8mg Sun-dried tomato
Net carbs 1.47g 17.53g Sun-dried tomato
Carbs 4.67g 23.33g Sun-dried tomato
Magnesium 32mg 81mg Sun-dried tomato
Calcium 115mg 47mg Mustard Greens Raw
Potassium 384mg 1565mg Sun-dried tomato
Iron 1.64mg 2.68mg Sun-dried tomato
Sugar 1.32g Sun-dried tomato
Fiber 3.2g 5.8g Sun-dried tomato
Copper 0.165mg 0.473mg Sun-dried tomato
Zinc 0.25mg 0.78mg Sun-dried tomato
Phosphorus 58mg 139mg Sun-dried tomato
Sodium 20mg 266mg Mustard Greens Raw
Vitamin A 3024IU 1286IU Mustard Greens Raw
Vitamin A 151µg 64µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Manganese 0.466mg Sun-dried tomato
Selenium 0.9µg 3µg Sun-dried tomato
Vitamin B1 0.08mg 0.193mg Sun-dried tomato
Vitamin B2 0.11mg 0.383mg Sun-dried tomato
Vitamin B3 0.8mg 3.63mg Sun-dried tomato
Vitamin B5 0.21mg 0.479mg Sun-dried tomato
Vitamin B6 0.18mg 0.319mg Sun-dried tomato
Vitamin K 257.5µg Mustard Greens Raw
Folate 12µg 23µg Sun-dried tomato
Choline 0.5mg Mustard Greens Raw
Saturated Fat 0.01g 1.893g Mustard Greens Raw
Monounsaturated Fat 0.092g 8.663g Sun-dried tomato
Polyunsaturated fat 0.038g 2.06g Sun-dried tomato
Tryptophan 0.037mg Sun-dried tomato
Threonine 0.128mg Sun-dried tomato
Isoleucine 0.121mg Sun-dried tomato
Leucine 0.185mg Sun-dried tomato
Lysine 0.186mg Sun-dried tomato
Methionine 0.044mg Sun-dried tomato
Phenylalanine 0.131mg Sun-dried tomato
Valine 0.13mg Sun-dried tomato
Histidine 0.077mg Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sun-dried tomato
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
94%
Mustard Greens Raw
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 246mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.883g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.