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  6. Mustard Greens Raw vs. Tomato sauce

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

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What are the differences between Mustard Greens Raw and Tomato sauce?

  • Mustard Greens Raw are richer than Tomato sauce in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Iron, Fiber, Vitamin B6, and Copper.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 212% more.
  • Mustard Greens Raw have 10 times more Vitamin C than Tomato sauce. While Mustard Greens Raw have 70mg of Vitamin C, Tomato sauce has only 7mg.

We used Mustard greens, raw and Tomato sauce, canned, no salt added types in this article.

Infographic

Mustard Greens Raw vs Tomato sauce 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
8
:
2
Tomato sauce
Tomato sauce
Contains more Calcium +721.4%
Contains more Iron +70.8%
Contains more Magnesium +113.3%
Contains more Phosphorus +114.8%
Contains more Potassium +29.3%
Contains more Zinc +13.6%
Contains more Copper +43.5%
Contains more Selenium +50%
Contains less Sodium -45%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +721.4%
Contains more Iron +70.8%
Contains more Magnesium +113.3%
Contains more Phosphorus +114.8%
Contains more Potassium +29.3%
Contains more Zinc +13.6%
Contains more Copper +43.5%
Contains more Selenium +50%
Contains less Sodium -45%

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
8
:
2
Tomato sauce
Tomato sauce
Contains more Vitamin A +595.2%
Contains more Vitamin E +39.6%
Contains more Vitamin C +900%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +83.7%
Contains more Folate +33.3%
Contains more Vitamin K +9096.4%
Contains more Vitamin B3 +23.9%
Contains more Vitamin B5 +47.1%
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%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin A +595.2%
Contains more Vitamin E +39.6%
Contains more Vitamin C +900%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +83.7%
Contains more Folate +33.3%
Contains more Vitamin K +9096.4%
Contains more Vitamin B3 +23.9%
Contains more Vitamin B5 +47.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Tomato sauce
Tomato sauce
Contains more Protein +138.3%
Contains more Fats +40%
Contains more Carbs +13.7%
Contains more Other +41.5%
Equal in Water - 91.28
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
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +138.3%
Contains more Fats +40%
Contains more Carbs +13.7%
Contains more Other +41.5%
Equal in Water - 91.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Tomato sauce
Tomato sauce
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +218.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +218.4%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tomato sauce Opinion
Net carbs 1.47g 3.81g Tomato sauce
Protein 2.86g 1.2g Mustard Greens Raw
Fats 0.42g 0.3g Mustard Greens Raw
Carbs 4.67g 5.31g Tomato sauce
Calories 27kcal 24kcal Mustard Greens Raw
Fructose 1.67g Tomato sauce
Sugar 1.32g 3.56g Mustard Greens Raw
Fiber 3.2g 1.5g Mustard Greens Raw
Calcium 115mg 14mg Mustard Greens Raw
Iron 1.64mg 0.96mg Mustard Greens Raw
Magnesium 32mg 15mg Mustard Greens Raw
Phosphorus 58mg 27mg Mustard Greens Raw
Potassium 384mg 297mg Mustard Greens Raw
Sodium 20mg 11mg Tomato sauce
Zinc 0.25mg 0.22mg Mustard Greens Raw
Copper 0.165mg 0.115mg Mustard Greens Raw
Manganese 0.113mg Tomato sauce
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 435IU Mustard Greens Raw
Vitamin A RAE 151µg 22µg Mustard Greens Raw
Vitamin E 2.01mg 1.44mg Mustard Greens Raw
Vitamin C 70mg 7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.024mg Mustard Greens Raw
Vitamin B2 0.11mg 0.065mg Mustard Greens Raw
Vitamin B3 0.8mg 0.991mg Tomato sauce
Vitamin B5 0.21mg 0.309mg Tomato sauce
Vitamin B6 0.18mg 0.098mg Mustard Greens Raw
Folate 12µg 9µg Mustard Greens Raw
Vitamin K 257.5µg 2.8µg Mustard Greens Raw
Tryptophan 0.009mg Tomato sauce
Threonine 0.037mg Tomato sauce
Isoleucine 0.025mg Tomato sauce
Leucine 0.034mg Tomato sauce
Lysine 0.037mg Tomato sauce
Methionine 0.008mg Tomato sauce
Phenylalanine 0.036mg Tomato sauce
Valine 0.025mg Tomato sauce
Histidine 0.02mg Tomato sauce
Saturated Fat 0.01g 0.041g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.044g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.121g Tomato sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Tomato sauce
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
14%
Tomato sauce
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
15%
Tomato sauce

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.031g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.