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Mustard Greens Raw vs. Tamale — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens Raw and Tamale?

  • Mustard Greens Raw are higher in Vitamin C, Vitamin A RAE, Vitamin E , Copper, and Calcium, yet Tamale is higher in Vitamin B12, Zinc, and Selenium.
  • Mustard Greens Raw' daily need coverage for Vitamin C is 76% more.
  • The amount of Sodium in Mustard Greens Raw are lower.

We used Mustard greens, raw and Tamales (Navajo) types in this article.

Infographic

Mustard Greens Raw vs Tamale 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 +296.6%
Contains more Iron +34.4%
Contains more Magnesium +45.5%
Contains more Potassium +193.1%
Contains less Sodium -95.3%
Contains more Copper +161.9%
Contains more Phosphorus +70.7%
Contains more Zinc +492%
Contains more Selenium +566.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +296.6%
Contains more Iron +34.4%
Contains more Magnesium +45.5%
Contains more Potassium +193.1%
Contains less Sodium -95.3%
Contains more Copper +161.9%
Contains more Phosphorus +70.7%
Contains more Zinc +492%
Contains more Selenium +566.7%

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.
:
3
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +4017.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +25.9%
Contains more Vitamin B3 +98.8%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.205
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%
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% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +4017.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +25.9%
Contains more Vitamin B3 +98.8%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.205

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +33.2%
Contains more Protein +119.6%
Contains more Fats +1357.1%
Contains more Carbs +288%
Equal in Other - 1.38
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more Water +33.2%
Contains more Protein +119.6%
Contains more Fats +1357.1%
Contains more Carbs +288%
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +2877.2%
Contains more Polyunsaturated fat +1710.5%
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +2877.2%
Contains more Polyunsaturated fat +1710.5%

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 Tamale
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tamale Opinion
Net carbs 1.47g 15.02g Tamale
Protein 2.86g 6.28g Tamale
Fats 0.42g 6.12g Tamale
Carbs 4.67g 18.12g Tamale
Calories 27kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 1.32g 0.99g Tamale
Fiber 3.2g 3.1g Mustard Greens Raw
Calcium 115mg 29mg Mustard Greens Raw
Iron 1.64mg 1.22mg Mustard Greens Raw
Magnesium 32mg 22mg Mustard Greens Raw
Phosphorus 58mg 99mg Tamale
Potassium 384mg 131mg Mustard Greens Raw
Sodium 20mg 427mg Mustard Greens Raw
Zinc 0.25mg 1.48mg Tamale
Copper 0.165mg 0.063mg Mustard Greens Raw
Manganese 0.174mg Tamale
Selenium 0.9µg 6µg Tamale
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 1.7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.05mg Mustard Greens Raw
Vitamin B2 0.11mg 0.08mg Mustard Greens Raw
Vitamin B3 0.8mg 1.59mg Tamale
Vitamin B5 0.21mg 0.205mg Mustard Greens Raw
Vitamin B6 0.18mg 0.143mg Mustard Greens Raw
Folate 12µg 15µg Tamale
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.052mg Tamale
Threonine 0.239mg Tamale
Isoleucine 0.271mg Tamale
Leucine 0.568mg Tamale
Lysine 0.427mg Tamale
Methionine 0.15mg Tamale
Phenylalanine 0.275mg Tamale
Valine 0.318mg Tamale
Histidine 0.196mg Tamale
Cholesterol 0mg 17mg Mustard Greens Raw
Saturated Fat 0.01g 2.396g Mustard Greens Raw
Monounsaturated Fat 0.092g 2.739g Tamale
Polyunsaturated fat 0.038g 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Tamale
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
16%
Tamale
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 407mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 2.386g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
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.

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.