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  6. Mustard Greens Raw vs. Sweet roll

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

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What are the main differences between mustard Greens Raw and sweet roll?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, yet sweet roll is richer in selenium, vitamin B1, folate, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 211% higher.
  • Mustard Greens Raw have 35 times more vitamin C than sweet roll. Mustard Greens Raw have 70mg of vitamin C, while sweet roll has 2mg.
  • Mustard Greens Raw contain less sodium.

We used Mustard greens, raw and Sweet rolls, cinnamon, commercially prepared with raisins types in this comparison.

Infographic

Mustard Greens Raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +59.7%
Contains more PotassiumPotassium +245.9%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -93.4%
Contains more ZincZinc +136%
Contains more PhosphorusPhosphorus +31%
Contains more SeleniumSelenium +1788.9%
~equal in Iron ~1.6mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +143.5%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +5752.3%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +198%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +8160%
~equal in Vitamin E ~1.99mg
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +265.7%
Contains more ProteinProtein +116.8%
Contains more FatsFats +3804.8%
Contains more CarbsCarbs +989.9%
Contains more OtherOther +25.9%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5114.1%
Contains more Poly. FatPolyunsaturated fat +19565.8%

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 Sweet roll
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sweet roll DV% diff.
Vitamin K 257.5µg 4.4µg 211%
Vitamin C 70mg 2mg 76%
Polyunsaturated fat 0.038g 7.473g 50%
Selenium 0.9µg 17µg 29%
Fats 0.42g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.08mg 0.324mg 20%
Calories 27kcal 372kcal 17%
Folate 12µg 72µg 15%
Carbs 4.67g 50.9g 15%
Saturated fat 0.01g 3.079g 14%
Manganese 0.3mg 13%
Monounsaturated fat 0.092g 4.797g 12%
Sodium 20mg 304mg 12%
Vitamin B2 0.11mg 0.265mg 12%
Vitamin B3 0.8mg 2.384mg 10%
Vitamin A 151µg 62µg 10%
Copper 0.165mg 0.088mg 9%
Potassium 384mg 111mg 8%
Choline 0.5mg 41.3mg 7%
Protein 2.86g 6.2g 7%
Vitamin B6 0.18mg 0.107mg 6%
Vitamin B12 0µg 0.14µg 6%
Calcium 115mg 72mg 4%
Vitamin B5 0.21mg 0.406mg 4%
Magnesium 32mg 17mg 4%
Phosphorus 58mg 76mg 3%
Zinc 0.25mg 0.59mg 3%
Fiber 3.2g 2.4g 3%
Net carbs 1.47g 48.5g N/A
Iron 1.64mg 1.6mg 0%
Sugar 1.32g 31.73g N/A
Vitamin E 2.01mg 1.99mg 0%
Tryptophan 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.243mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
35%
Sweet roll

Comparison summary

Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 30.41g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 284mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 3.069g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.