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  6. Mustard Greens Raw vs. Sweet and sour

Mustard Greens Raw vs. Sweet and sour — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and sweet and sour

  • Mustard Greens Raw are richer than sweet and sour in vitamin K, vitamin C, vitamin A, iron, vitamin E, fiber, calcium, vitamin B6, and copper.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than sweet and sour.
  • Mustard Greens Raw have 302 times more vitamin A than sweet and sour. Mustard Greens Raw have 3024IU of vitamin A, while sweet, and sour has 10IU.
  • Mustard Greens Raw are lower in sodium.
  • Sweet and sour has a higher glycemic index (70) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Sauce, sweet, and sour, ready-to-serve.

Infographic

Mustard Greens Raw vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +287.9%
Contains more IronIron +681%
Contains more CopperCopper +108.9%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +728.6%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +125%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +704.6%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +327.8%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +50%
Contains more CholineCholine +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sweet and sour DV% diff.
Vitamin K 257.5µg 0.2µg 214%
Vitamin C 70mg 8.7mg 68%
Manganese 0.761mg 33%
Iron 1.64mg 0.21mg 18%
Vitamin A 151µg 1µg 17%
Sodium 20mg 371mg 15%
Vitamin E 2.01mg 0.01mg 13%
Fiber 3.2g 0.1g 12%
Carbs 4.67g 38.22g 11%
Calcium 115mg 10mg 11%
Vitamin B6 0.18mg 0.053mg 10%
Copper 0.165mg 0.079mg 10%
Potassium 384mg 99mg 8%
Vitamin B2 0.11mg 0.019mg 7%
Phosphorus 58mg 7mg 7%
Calories 27kcal 150kcal 6%
Magnesium 32mg 8mg 6%
Protein 2.86g 0.27g 5%
Vitamin B3 0.8mg 0.187mg 4%
Vitamin B1 0.08mg 0.048mg 3%
Vitamin B5 0.21mg 0.093mg 2%
Zinc 0.25mg 0.09mg 1%
Selenium 0.9µg 0.4µg 1%
Fats 0.42g 0.02g 1%
Folate 12µg 8µg 1%
Net carbs 1.47g 38.12g N/A
Sugar 1.32g 18.75g N/A
Choline 0.5mg 2.4mg 0%
Saturated fat 0.01g 0g 0%
Monounsaturated fat 0.092g 0g 0%
Polyunsaturated fat 0.038g 0g 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +959.3%
Contains more FatsFats +2000%
Contains more WaterWater +50.5%
Contains more CarbsCarbs +718.4%
~equal in Other ~1.22g

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.