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  6. Mustard Greens Raw vs. Sweet potato

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

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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 and vitamin B5.
  • Sweet potato's daily need coverage for vitamin A is 223% more.
  • Mustard Greens Raw have 143 times more vitamin K than sweet potato. While mustard Greens Raw have 257.5µg of vitamin K, sweet potato has only 1.8µg.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Sweet potato, raw, unprepared types in this article.

Infographic

Mustard Greens Raw vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +168.9%
Contains more PhosphorusPhosphorus +23.4%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +20%
~equal in Copper ~0.151mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +2816.7%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin KVitamin K +14205.6%
Contains more Vitamin AVitamin A +369.5%
Contains more Vitamin B5Vitamin B5 +281%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more CholineCholine +2360%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sweet potato DV% diff.
Vitamin K 257.5µg 1.8µg 213%
Vitamin C 70mg 2.4mg 75%
Vitamin A 151µg 709µg 62%
Iron 1.64mg 0.61mg 13%
Vitamin B5 0.21mg 0.8mg 12%
Vitamin E 2.01mg 0.26mg 12%
Manganese 0.258mg 11%
Calcium 115mg 30mg 9%
Starch 12.65g 5%
Carbs 4.67g 20.12g 5%
Vitamin B2 0.11mg 0.061mg 4%
Protein 2.86g 1.57g 3%
Calories 27kcal 86kcal 3%
Vitamin B6 0.18mg 0.209mg 2%
Magnesium 32mg 25mg 2%
Vitamin B3 0.8mg 0.557mg 2%
Copper 0.165mg 0.151mg 2%
Phosphorus 58mg 47mg 2%
Sodium 20mg 55mg 2%
Choline 0.5mg 12.3mg 2%
Fructose 0.7g 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.42g 0.05g 1%
Fiber 3.2g 3g 1%
Potassium 384mg 337mg 1%
Net carbs 1.47g 17.12g N/A
Sugar 1.32g 4.18g N/A
Zinc 0.25mg 0.3mg 0%
Vitamin B1 0.08mg 0.078mg 0%
Folate 12µg 11µg 0%
Saturated fat 0.01g 0.018g 0%
Monounsaturated fat 0.092g 0.001g 0%
Polyunsaturated fat 0.038g 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +82.2%
Contains more FatsFats +740%
Contains more WaterWater +17.4%
Contains more OtherOther +37.8%
Contains more CarbsCarbs +330.8%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +9100%
Contains more Poly. FatPolyunsaturated fat +171.4%

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.