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  6. Mustard Greens Raw vs. Maple syrup

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, Iron, Vitamin A RAE, Copper, Vitamin B6, Vitamin E , and Fiber, while Maple syrup have more Vitamin B2, and Zinc.
  • Mustard Greens Raw covers your daily need of Vitamin K 215% more than Maple syrup.

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.
Mustard Greens Raw
Mustard Greens Raw
7
:
3
Maple syrup
Maple syrup
Contains more Calcium +12.7%
Contains more Iron +1390.9%
Contains more Magnesium +52.4%
Contains more Phosphorus +2800%
Contains more Potassium +81.1%
Contains more Copper +816.7%
Contains more Selenium +50%
Contains less Sodium -40%
Contains more Zinc +488%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Calcium +12.7%
Contains more Iron +1390.9%
Contains more Magnesium +52.4%
Contains more Phosphorus +2800%
Contains more Potassium +81.1%
Contains more Copper +816.7%
Contains more Selenium +50%
Contains less Sodium -40%
Contains more Zinc +488%

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.
Mustard Greens Raw
Mustard Greens Raw
9
:
1
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +887.7%
Contains more Vitamin B5 +483.3%
Contains more Vitamin B6 +8900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1054.5%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +887.7%
Contains more Vitamin B5 +483.3%
Contains more Vitamin B6 +8900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1054.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Maple syrup
Maple syrup
Contains more Protein +7050%
Contains more Fats +600%
Contains more Water +180%
Contains more Other +187.2%
Contains more Carbs +1335.5%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +7050%
Contains more Fats +600%
Contains more Water +180%
Contains more Other +187.2%
Contains more Carbs +1335.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +736.4%
Contains more Polyunsaturated fat +123.5%
Contains less Saturated Fat -30%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +736.4%
Contains more Polyunsaturated fat +123.5%
Contains less Saturated 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 Opinion
Net carbs 1.47g 67.04g Maple syrup
Protein 2.86g 0.04g Mustard Greens Raw
Fats 0.42g 0.06g Mustard Greens Raw
Carbs 4.67g 67.04g Maple syrup
Calories 27kcal 260kcal Maple syrup
Fructose 0.52g Maple syrup
Sugar 1.32g 60.46g Mustard Greens Raw
Fiber 3.2g 0g Mustard Greens Raw
Calcium 115mg 102mg Mustard Greens Raw
Iron 1.64mg 0.11mg Mustard Greens Raw
Magnesium 32mg 21mg Mustard Greens Raw
Phosphorus 58mg 2mg Mustard Greens Raw
Potassium 384mg 212mg Mustard Greens Raw
Sodium 20mg 12mg Maple syrup
Zinc 0.25mg 1.47mg Maple syrup
Copper 0.165mg 0.018mg Mustard Greens Raw
Manganese 2.908mg Maple syrup
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 0mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.066mg Mustard Greens Raw
Vitamin B2 0.11mg 1.27mg Maple syrup
Vitamin B3 0.8mg 0.081mg Mustard Greens Raw
Vitamin B5 0.21mg 0.036mg Mustard Greens Raw
Vitamin B6 0.18mg 0.002mg Mustard Greens Raw
Folate 12µg 0µg Mustard Greens Raw
Vitamin K 257.5µg 0µg Mustard Greens Raw
Saturated Fat 0.01g 0.007g Maple syrup
Monounsaturated Fat 0.092g 0.011g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.017g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
26%
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.