Mustard Greens Raw vs. Sweet potato — In-Depth Nutrition Comparison
Compare
What are the differences between Mustard Greens Raw and Sweet potato?
- Mustard Greens Raw are higher in Vitamin K, Vitamin C, Iron, Vitamin E , and Calcium, yet Sweet potato is higher in Vitamin A RAE, and Vitamin B5.
- Mustard Greens Raw' daily need coverage for Vitamin K is 213% more.
- Mustard Greens Raw have 29 times more Vitamin C than Sweet potato. While Mustard Greens Raw have 70mg of Vitamin C, Sweet potato has only 2.4mg.
We used Mustard greens, raw and Sweet potato, raw, unprepared types in this article.
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.
Contains
more
Calcium
+283.3%
Contains
more
Iron
+168.9%
Contains
more
Magnesium
+28%
Contains
more
Phosphorus
+23.4%
Contains
more
Potassium
+13.9%
Contains
less
Sodium
-63.6%
Contains
more
Selenium
+50%
Contains
more
Zinc
+20%
Equal in Copper - 0.151
Contains
more
Calcium
+283.3%
Contains
more
Iron
+168.9%
Contains
more
Magnesium
+28%
Contains
more
Phosphorus
+23.4%
Contains
more
Potassium
+13.9%
Contains
less
Sodium
-63.6%
Contains
more
Selenium
+50%
Contains
more
Zinc
+20%
Equal in Copper - 0.151
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.
:
Contains
more
Vitamin E
+673.1%
Contains
more
Vitamin C
+2816.7%
Contains
more
Vitamin B2
+80.3%
Contains
more
Vitamin B3
+43.6%
Contains
more
Vitamin K
+14205.6%
Contains
more
Vitamin A
+369.1%
Contains
more
Vitamin B5
+281%
Contains
more
Vitamin B6
+16.1%
Equal in Vitamin B1 - 0.078
Equal in Folate - 11
Contains
more
Vitamin E
+673.1%
Contains
more
Vitamin C
+2816.7%
Contains
more
Vitamin B2
+80.3%
Contains
more
Vitamin B3
+43.6%
Contains
more
Vitamin K
+14205.6%
Contains
more
Vitamin A
+369.1%
Contains
more
Vitamin B5
+281%
Contains
more
Vitamin B6
+16.1%
Equal in Vitamin B1 - 0.078
Equal in Folate - 11
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+82.2%
Contains
more
Fats
+740%
Contains
more
Water
+17.4%
Contains
more
Other
+37.8%
Contains
more
Carbs
+330.8%
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
more
Protein
+82.2%
Contains
more
Fats
+740%
Contains
more
Water
+17.4%
Contains
more
Other
+37.8%
Contains
more
Carbs
+330.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-44.4%
Contains
more
Monounsaturated Fat
+9100%
Contains
more
Polyunsaturated fat
+171.4%
Saturated Fat:
0.01 g
Monounsaturated Fat:
0.092 g
Polyunsaturated fat:
0.038 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
less
Saturated Fat
-44.4%
Contains
more
Monounsaturated Fat
+9100%
Contains
more
Polyunsaturated fat
+171.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.47g | 17.12g |
|
| Protein | 2.86g | 1.57g |
|
| Fats | 0.42g | 0.05g |
|
| Carbs | 4.67g | 20.12g |
|
| Calories | 27kcal | 86kcal |
|
| Starch | 12.65g |
|
|
| Fructose | 0.7g |
|
|
| Sugar | 1.32g | 4.18g |
|
| Fiber | 3.2g | 3g |
|
| Calcium | 115mg | 30mg |
|
| Iron | 1.64mg | 0.61mg |
|
| Magnesium | 32mg | 25mg |
|
| Phosphorus | 58mg | 47mg |
|
| Potassium | 384mg | 337mg |
|
| Sodium | 20mg | 55mg |
|
| Zinc | 0.25mg | 0.3mg |
|
| Copper | 0.165mg | 0.151mg |
|
| Manganese | 0.258mg |
|
|
| Selenium | 0.9µg | 0.6µg |
|
| Vitamin A | 3024IU | 14187IU |
|
| Vitamin A RAE | 151µg | 709µg |
|
| Vitamin E | 2.01mg | 0.26mg |
|
| Vitamin C | 70mg | 2.4mg |
|
| Vitamin B1 | 0.08mg | 0.078mg |
|
| Vitamin B2 | 0.11mg | 0.061mg |
|
| Vitamin B3 | 0.8mg | 0.557mg |
|
| Vitamin B5 | 0.21mg | 0.8mg |
|
| Vitamin B6 | 0.18mg | 0.209mg |
|
| Folate | 12µg | 11µg |
|
| Vitamin K | 257.5µg | 1.8µg |
|
| Tryptophan | 0.031mg |
|
|
| Threonine | 0.083mg |
|
|
| Isoleucine | 0.055mg |
|
|
| Leucine | 0.092mg |
|
|
| Lysine | 0.066mg |
|
|
| Methionine | 0.029mg |
|
|
| Phenylalanine | 0.089mg |
|
|
| Valine | 0.086mg |
|
|
| Histidine | 0.031mg |
|
|
| Saturated Fat | 0.01g | 0.018g |
|
| Monounsaturated Fat | 0.092g | 0.001g |
|
| Polyunsaturated fat | 0.038g | 0.014g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
102%
85%
Minerals Daily Need Coverage Score
25%
20%
Comparison summary
Which food is cheaper?
Sweet potato is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 2.86g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)