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  6. Mustard Greens Raw vs. Sun-dried tomato

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 are richer in vitamin A, yet sun-dried tomato is richer in vitamin C, potassium, copper, vitamin B2, vitamin B3, iron, magnesium, and phosphorus.
  • Sun-dried tomato's daily need coverage for vitamin C is 35% higher.
  • Mustard Greens Raw have 2 times more vitamin A than sun-dried tomato. Mustard Greens Raw have 3024IU of vitamin A, while sun-dried tomato has 1286IU.
  • 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% 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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +135.9%
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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sun-dried tomato DV% diff.
Vitamin K 257.5µg 215%
Potassium 384mg 1565mg 35%
Vitamin C 70mg 101.8mg 35%
Copper 0.165mg 0.473mg 34%
Fats 0.42g 14.08g 21%
Monounsaturated fat 0.092g 8.663g 21%
Vitamin B2 0.11mg 0.383mg 21%
Manganese 0.466mg 20%
Vitamin B3 0.8mg 3.63mg 18%
Vitamin E 2.01mg 13%
Iron 1.64mg 2.68mg 13%
Polyunsaturated fat 0.038g 2.06g 13%
Magnesium 32mg 81mg 12%
Phosphorus 58mg 139mg 12%
Vitamin B6 0.18mg 0.319mg 11%
Sodium 20mg 266mg 11%
Fiber 3.2g 5.8g 10%
Vitamin A 151µg 64µg 10%
Saturated fat 0.01g 1.893g 9%
Calories 27kcal 213kcal 9%
Vitamin B1 0.08mg 0.193mg 9%
Calcium 115mg 47mg 7%
Carbs 4.67g 23.33g 6%
Vitamin B5 0.21mg 0.479mg 5%
Zinc 0.25mg 0.78mg 5%
Protein 2.86g 5.06g 4%
Selenium 0.9µg 3µg 4%
Folate 12µg 23µg 3%
Net carbs 1.47g 17.53g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%

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%

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.