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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, iron, calcium, and vitamin B2, while taro is higher in vitamin B6 and potassium.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than taro.
  • Mustard Greens Raw contain 40 times more vitamin A than taro. Mustard Greens Raw contain 3024IU of vitamin A, while taro contains 76IU.
  • Taro has a higher glycemic index (54) than mustard Greens Raw (32).

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.
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%
Taro
Taro
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more CalciumCalcium +167.4%
Contains more IronIron +198.2%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +53.9%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -45%
~equal in Magnesium ~33mg
~equal in Copper ~0.172mg
~equal in Zinc ~0.23mg

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%
Taro
Taro
6
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +1455.6%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin KVitamin K +25650%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B6Vitamin B6 +57.2%
Contains more FolateFolate +83.3%
Contains more CholineCholine +3360%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Taro DV% diff.
Vitamin K 257.5µg 1µg 214%
Vitamin C 70mg 4.5mg 73%
Manganese 0.383mg 17%
Vitamin A 151µg 4µg 16%
Iron 1.64mg 0.55mg 14%
Vitamin B6 0.18mg 0.283mg 8%
Carbs 4.67g 26.46g 7%
Calcium 115mg 43mg 7%
Vitamin B2 0.11mg 0.025mg 7%
Potassium 384mg 591mg 6%
Fiber 3.2g 4.1g 4%
Phosphorus 58mg 84mg 4%
Calories 27kcal 112kcal 4%
Folate 12µg 22µg 3%
Protein 2.86g 1.5g 3%
Choline 0.5mg 17.3mg 3%
Vitamin B5 0.21mg 0.303mg 2%
Vitamin E 2.01mg 2.38mg 2%
Vitamin B3 0.8mg 0.6mg 1%
Vitamin B1 0.08mg 0.095mg 1%
Copper 0.165mg 0.172mg 1%
Fats 0.42g 0.2g 0%
Net carbs 1.47g 22.36g N/A
Magnesium 32mg 33mg 0%
Sugar 1.32g 0.4g N/A
Zinc 0.25mg 0.23mg 0%
Sodium 20mg 11mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.01g 0.041g 0%
Monounsaturated fat 0.092g 0.016g 0%
Polyunsaturated fat 0.038g 0.083g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +90.7%
Contains more FatsFats +110%
Contains more WaterWater +28.4%
Contains more OtherOther +12.5%
Contains more CarbsCarbs +466.6%

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +475%
Contains more Poly. FatPolyunsaturated fat +118.4%

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.