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  6. Mustard Greens Raw vs. Taro

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

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How are Mustard Greens Raw and Taro different?

  • Mustard Greens Raw are richer in Vitamin K, Vitamin C, Vitamin A RAE, Iron, Calcium, and Vitamin B2, while Taro is higher in Vitamin B6, and Potassium.
  • Mustard Greens Raw covers your daily need of Vitamin K 214% more than Taro.
  • Mustard Greens Raw contain 38 times more Vitamin A RAE than Taro. Mustard Greens Raw contain 151µg of Vitamin A RAE, while Taro contains 4µg.

Mustard greens, raw and Taro, raw types were used in this article.

Infographic

Mustard Greens Raw vs Taro 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
4
:
6
Taro
Taro
Contains more Calcium +167.4%
Contains more Iron +198.2%
Contains more Selenium +28.6%
Contains more Phosphorus +44.8%
Contains more Potassium +53.9%
Contains less Sodium -45%
Equal in Magnesium - 33
Equal in Zinc - 0.23
Equal in Copper - 0.172
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +167.4%
Contains more Iron +198.2%
Contains more Selenium +28.6%
Contains more Phosphorus +44.8%
Contains more Potassium +53.9%
Contains less Sodium -45%
Equal in Magnesium - 33
Equal in Zinc - 0.23
Equal in Copper - 0.172

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
5
:
5
Taro
Taro
Contains more Vitamin A +3878.9%
Contains more Vitamin C +1455.6%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +33.3%
Contains more Vitamin K +25650%
Contains more Vitamin E +18.4%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +57.2%
Contains more Folate +83.3%
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%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +3878.9%
Contains more Vitamin C +1455.6%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +33.3%
Contains more Vitamin K +25650%
Contains more Vitamin E +18.4%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +57.2%
Contains more Folate +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Taro
Taro
Contains more Protein +90.7%
Contains more Fats +110%
Contains more Water +28.4%
Contains more Other +12.5%
Contains more Carbs +466.6%
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
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +90.7%
Contains more Fats +110%
Contains more Water +28.4%
Contains more Other +12.5%
Contains more Carbs +466.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Taro
Taro
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +118.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +118.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Taro Opinion
Net carbs 1.47g 22.36g Taro
Protein 2.86g 1.5g Mustard Greens Raw
Fats 0.42g 0.2g Mustard Greens Raw
Carbs 4.67g 26.46g Taro
Calories 27kcal 112kcal Taro
Sugar 1.32g 0.4g Taro
Fiber 3.2g 4.1g Taro
Calcium 115mg 43mg Mustard Greens Raw
Iron 1.64mg 0.55mg Mustard Greens Raw
Magnesium 32mg 33mg Taro
Phosphorus 58mg 84mg Taro
Potassium 384mg 591mg Taro
Sodium 20mg 11mg Taro
Zinc 0.25mg 0.23mg Mustard Greens Raw
Copper 0.165mg 0.172mg Taro
Manganese 0.383mg Taro
Selenium 0.9µg 0.7µg Mustard Greens Raw
Vitamin A 3024IU 76IU Mustard Greens Raw
Vitamin A RAE 151µg 4µg Mustard Greens Raw
Vitamin E 2.01mg 2.38mg Taro
Vitamin C 70mg 4.5mg Mustard Greens Raw
Vitamin B1 0.08mg 0.095mg Taro
Vitamin B2 0.11mg 0.025mg Mustard Greens Raw
Vitamin B3 0.8mg 0.6mg Mustard Greens Raw
Vitamin B5 0.21mg 0.303mg Taro
Vitamin B6 0.18mg 0.283mg Taro
Folate 12µg 22µg Taro
Vitamin K 257.5µg 1µg Mustard Greens Raw
Tryptophan 0.023mg Taro
Threonine 0.069mg Taro
Isoleucine 0.054mg Taro
Leucine 0.111mg Taro
Lysine 0.067mg Taro
Methionine 0.02mg Taro
Phenylalanine 0.082mg Taro
Valine 0.082mg Taro
Histidine 0.034mg Taro
Saturated Fat 0.01g 0.041g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.016g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Taro
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
18%
Taro
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 9mg)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.