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Mustard Greens Raw vs. Maple syrup — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and maple syrup

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, and fiber, while maple syrup has more vitamin B2 and zinc.
  • Mustard Greens Raw cover your daily need for vitamin K, 215% more than maple syrup.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of maple syrup is 54.

These are the specific foods used in this comparison Mustard greens, raw and Syrups, maple.

Infographic

Mustard Greens Raw vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +1390.9%
Contains more CopperCopper +816.7%
Contains more PhosphorusPhosphorus +2800%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +488%
Contains less SodiumSodium -40%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +887.7%
Contains more Vitamin B5Vitamin B5 +483.3%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +1054.5%
Contains more CholineCholine +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +7050%
Contains more FatsFats +600%
Contains more WaterWater +180%
Contains more OtherOther +187.2%
Contains more CarbsCarbs +1335.5%

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 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +736.4%
Contains more Poly. FatPolyunsaturated fat +123.5%
Contains less Sat. FatSaturated fat -30%

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 Maple syrup
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Maple syrup DV% diff.
Vitamin K 257.5µg 0µg 215%
Manganese 2.908mg 126%
Vitamin B2 0.11mg 1.27mg 89%
Vitamin C 70mg 0mg 78%
Carbs 4.67g 67.04g 21%
Iron 1.64mg 0.11mg 19%
Vitamin A 151µg 0µg 17%
Copper 0.165mg 0.018mg 16%
Vitamin B6 0.18mg 0.002mg 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0mg 13%
Calories 27kcal 260kcal 12%
Zinc 0.25mg 1.47mg 11%
Phosphorus 58mg 2mg 8%
Protein 2.86g 0.04g 6%
Potassium 384mg 212mg 5%
Vitamin B3 0.8mg 0.081mg 4%
Magnesium 32mg 21mg 3%
Folate 12µg 0µg 3%
Vitamin B5 0.21mg 0.036mg 3%
Fats 0.42g 0.06g 1%
Fructose 0.52g 1%
Vitamin B1 0.08mg 0.066mg 1%
Selenium 0.9µg 0.6µg 1%
Calcium 115mg 102mg 1%
Net carbs 1.47g 67.04g N/A
Sugar 1.32g 60.46g N/A
Sodium 20mg 12mg 0%
Choline 0.5mg 1.6mg 0%
Saturated fat 0.01g 0.007g 0%
Monounsaturated fat 0.092g 0.011g 0%
Polyunsaturated fat 0.038g 0.017g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 59.14g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.