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  6. Mustard Greens Raw vs. Tamale

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, 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 is lower.
  • The glycemic index of mustard Greens Raw is 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.
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%
Tamale
Tamale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +296.6%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +34.4%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -95.3%
Contains more ZincZinc +492%
Contains more PhosphorusPhosphorus +70.7%
Contains more SeleniumSelenium +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.
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%
Tamale
Tamale
3
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +4017.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +98.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.205mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tamale DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 1.7mg 76%
Vitamin B12 0µg 0.54µg 23%
Sodium 20mg 427mg 18%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 0mg 13%
Saturated fat 0.01g 2.396g 11%
Copper 0.165mg 0.063mg 11%
Zinc 0.25mg 1.48mg 11%
Fats 0.42g 6.12g 9%
Selenium 0.9µg 6µg 9%
Calcium 115mg 29mg 9%
Manganese 0.174mg 8%
Protein 2.86g 6.28g 7%
Monounsaturated fat 0.092g 2.739g 7%
Potassium 384mg 131mg 7%
Calories 27kcal 153kcal 6%
Phosphorus 58mg 99mg 6%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Iron 1.64mg 1.22mg 5%
Vitamin B3 0.8mg 1.59mg 5%
Carbs 4.67g 18.12g 4%
Polyunsaturated fat 0.038g 0.688g 4%
Vitamin B6 0.18mg 0.143mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Magnesium 32mg 22mg 2%
Vitamin B2 0.11mg 0.08mg 2%
Folate 12µg 15µg 1%
Net carbs 1.47g 15.02g N/A
Sugar 1.32g 0.99g N/A
Fiber 3.2g 3.1g 0%
Vitamin B5 0.21mg 0.205mg 0%
Choline 0.5mg 0%
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

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
Tamale
Tamale
4
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 WaterWater +33.2%
Contains more ProteinProtein +119.6%
Contains more FatsFats +1357.1%
Contains more CarbsCarbs +288%
~equal in Other ~1.38g

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
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2877.2%
Contains more Poly. FatPolyunsaturated fat +1710.5%

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.