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Mustard Greens Raw vs. Sunflower oil — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and sunflower oil

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, fiber, and calcium; however, sunflower oil is higher in vitamin E.
  • Sunflower oil covers your daily vitamin E needs 260% more than mustard Greens Raw.
  • Mustard Greens Raw have less saturated fat.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Mustard Greens Raw vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +4668.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1943.8%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +23709.5%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +50117.4%
Contains more Poly. FatPolyunsaturated fat +95689.5%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sunflower oil DV% diff.
Vitamin E 2.01mg 41.08mg 260%
Polyunsaturated fat 0.038g 36.4g 242%
Vitamin K 257.5µg 5.4µg 210%
Fats 0.42g 100g 153%
Monounsaturated fat 0.092g 46.2g 115%
Vitamin C 70mg 0mg 78%
Saturated fat 0.01g 13g 59%
Calories 27kcal 884kcal 43%
Iron 1.64mg 0mg 21%
Copper 0.165mg 0mg 18%
Vitamin A 151µg 0µg 17%
Vitamin B6 0.18mg 0mg 14%
Fiber 3.2g 0g 13%
Calcium 115mg 0mg 12%
Potassium 384mg 0mg 11%
Magnesium 32mg 0mg 8%
Phosphorus 58mg 0mg 8%
Vitamin B2 0.11mg 0mg 8%
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%
Selenium 0.9µg 0µg 2%
Zinc 0.25mg 0mg 2%
Carbs 4.67g 0g 2%
Sodium 20mg 0mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Choline 0.5mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 12.99g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.1)
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.