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

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How are mustard Greens Raw and tart different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, tart is richer in vitamin B2, iron, folate, selenium, vitamin B3, vitamin B1, and vitamin B6.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw contain 18 times more vitamin C than tart. While mustard Greens Raw contain 70mg of vitamin C, tart contains only 3.8mg.
  • Mustard Greens Raw have a lower glycemic index (32) than tart (45).

Mustard greens, raw and Breakfast tart, low fat are the varieties used in this article.

Infographic

Mustard Greens Raw vs Tart 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%
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more CalciumCalcium +161.4%
Contains more PotassiumPotassium +481.8%
Contains more CopperCopper +126%
Contains less SodiumSodium -94.5%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +108.5%
Contains more ZincZinc +12%
Contains more PhosphorusPhosphorus +60.3%
Contains more SeleniumSelenium +1333.3%
~equal in Manganese ~mg

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%
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +1742.1%
Contains more Vitamin EVitamin E +279.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +64275%
Contains more Vitamin AVitamin A +88.7%
Contains more Vitamin B1Vitamin B1 +256.3%
Contains more Vitamin B2Vitamin B2 +399.1%
Contains more Vitamin B3Vitamin B3 +375%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more FolateFolate +733.3%
Contains more CholineCholine +1580%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +653.3%
Contains more OtherOther +14.4%
Contains more ProteinProtein +39.5%
Contains more FatsFats +1326.2%
Contains more CarbsCarbs +1544.5%

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
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +3528.3%
Contains more Poly. FatPolyunsaturated fat +2210.5%

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 Tart
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tart DV% diff.
Vitamin K 257.5µg 0.4µg 214%
Vitamin C 70mg 3.8mg 74%
Vitamin B2 0.11mg 0.549mg 34%
Carbs 4.67g 76.8g 24%
Folate 12µg 100µg 22%
Iron 1.64mg 3.42mg 22%
Selenium 0.9µg 12.9µg 22%
Vitamin B3 0.8mg 3.8mg 19%
Calories 27kcal 372kcal 17%
Vitamin B1 0.08mg 0.285mg 17%
Vitamin A 151µg 285µg 15%
Vitamin B6 0.18mg 0.38mg 15%
Sodium 20mg 361mg 15%
Copper 0.165mg 0.073mg 10%
Vitamin E 2.01mg 0.53mg 10%
Fats 0.42g 5.99g 9%
Potassium 384mg 66mg 9%
Monounsaturated fat 0.092g 3.338g 8%
Calcium 115mg 44mg 7%
Fiber 3.2g 1.5g 7%
Saturated fat 0.01g 1.393g 6%
Polyunsaturated fat 0.038g 0.878g 6%
Phosphorus 58mg 93mg 5%
Vitamin B5 0.21mg 4%
Magnesium 32mg 44mg 3%
Protein 2.86g 3.99g 2%
Choline 0.5mg 8.4mg 1%
Net carbs 1.47g 75.3g N/A
Sugar 1.32g 4.87g N/A
Zinc 0.25mg 0.28mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Tart
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
43%
Tart
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
37%
Tart

Comparison summary

Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is cheaper?
Tart
Tart is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 341mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.383g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.