Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Tomato paste

Mustard Greens Raw vs. Tomato paste — In-Depth Nutrition Comparison

Compare

What are the main differences between mustard Greens Raw and tomato paste?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and calcium, yet tomato paste is richer in copper, potassium, iron, vitamin E, vitamin B3, and selenium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 205% higher.
  • Mustard Greens Raw have 3 times more vitamin C than tomato paste. Mustard Greens Raw have 70mg of vitamin C, while tomato paste has 21.9mg.
  • Mustard Greens Raw have a lower glycemic index than tomato paste.

We used Mustard greens, raw and Tomato products, canned, paste, without salt added types in this comparison.

Infographic

Mustard Greens Raw vs Tomato paste 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +219.4%
Contains less SodiumSodium -66.1%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +164.1%
Contains more IronIron +81.7%
Contains more CopperCopper +121.2%
Contains more ZincZinc +152%
Contains more PhosphorusPhosphorus +43.1%
Contains more SeleniumSelenium +488.9%

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%
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin CVitamin C +219.6%
Contains more Vitamin AVitamin A +98.7%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin KVitamin K +2158.8%
Contains more Vitamin EVitamin E +113.9%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +284.5%
Contains more Vitamin B6Vitamin B6 +20%
Contains more CholineCholine +7600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tomato paste DV% diff.
Vitamin K 257.5µg 11.4µg 205%
Vitamin C 70mg 21.9mg 53%
Copper 0.165mg 0.365mg 22%
Potassium 384mg 1014mg 19%
Iron 1.64mg 2.98mg 17%
Vitamin E 2.01mg 4.3mg 15%
Vitamin B3 0.8mg 3.076mg 14%
Manganese 0.302mg 13%
Calcium 115mg 36mg 8%
Selenium 0.9µg 5.3µg 8%
Vitamin A 151µg 76µg 8%
Choline 0.5mg 38.5mg 7%
Fructose 5.85g 7%
Carbs 4.67g 18.91g 5%
Fiber 3.2g 4.1g 4%
Phosphorus 58mg 83mg 4%
Vitamin B6 0.18mg 0.216mg 3%
Vitamin B2 0.11mg 0.153mg 3%
Protein 2.86g 4.32g 3%
Calories 27kcal 82kcal 3%
Zinc 0.25mg 0.63mg 3%
Sodium 20mg 59mg 2%
Magnesium 32mg 42mg 2%
Vitamin B1 0.08mg 0.06mg 2%
Vitamin B5 0.21mg 0.142mg 1%
Polyunsaturated fat 0.038g 0.16g 1%
Fats 0.42g 0.47g 0%
Net carbs 1.47g 14.81g N/A
Sugar 1.32g 12.18g N/A
Starch 0.22g 0%
Folate 12µg 12µg 0%
Saturated fat 0.01g 0.1g 0%
Monounsaturated fat 0.092g 0.067g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more WaterWater +23.4%
Contains more ProteinProtein +51%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +304.9%
Contains more OtherOther +107.4%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +321.1%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.