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  6. Mustard Greens Raw vs. Sunflower seeds

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

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What are the main differences between mustard Greens Raw and sunflower seeds?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, and magnesium.
  • Sunflower seeds' daily need coverage for vitamin E is 221% higher.
  • Sunflower seeds have a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Mustard Greens Raw vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +47.4%
Contains more MagnesiumMagnesium +915.6%
Contains more PotassiumPotassium +68%
Contains more IronIron +220.1%
Contains more CopperCopper +990.9%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +1037.9%
Contains less SodiumSodium -55%
Contains more SeleniumSelenium +5788.9%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1649.8%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +941.9%
Contains more Vitamin B5Vitamin B5 +438.1%
Contains more Vitamin B6Vitamin B6 +647.2%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +10920%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sunflower seeds DV% diff.
Vitamin E 2.01mg 35.17mg 221%
Vitamin K 257.5µg 0µg 215%
Copper 0.165mg 1.8mg 182%
Polyunsaturated fat 0.038g 23.137g 154%
Vitamin B1 0.08mg 1.48mg 117%
Selenium 0.9µg 53µg 95%
Vitamin B6 0.18mg 1.345mg 90%
Phosphorus 58mg 660mg 86%
Manganese 1.95mg 85%
Fats 0.42g 51.46g 79%
Vitamin C 70mg 1.4mg 76%
Magnesium 32mg 325mg 70%
Folate 12µg 227µg 54%
Vitamin B3 0.8mg 8.335mg 47%
Monounsaturated fat 0.092g 18.528g 46%
Iron 1.64mg 5.25mg 45%
Zinc 0.25mg 5mg 43%
Protein 2.86g 20.78g 36%
Calories 27kcal 584kcal 28%
Fiber 3.2g 8.6g 22%
Saturated fat 0.01g 4.455g 20%
Vitamin B2 0.11mg 0.355mg 19%
Vitamin B5 0.21mg 1.13mg 18%
Vitamin A 151µg 3µg 16%
Choline 0.5mg 55.1mg 10%
Potassium 384mg 645mg 8%
Carbs 4.67g 20g 5%
Calcium 115mg 78mg 4%
Net carbs 1.47g 11.4g N/A
Sugar 1.32g 2.62g N/A
Sodium 20mg 9mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1817.5%
Contains more ProteinProtein +626.6%
Contains more FatsFats +12152.4%
Contains more CarbsCarbs +328.3%
Contains more OtherOther +124.4%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +20039.1%
Contains more Poly. FatPolyunsaturated fat +60786.8%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.