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  6. Mustard Greens Raw vs. Tomato soup

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

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How are Mustard Greens Raw and Tomato soup different?

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Iron, Vitamin A RAE, Copper, Vitamin E , Fiber, Calcium, Vitamin B6, and Vitamin B2 than Tomato soup.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 213% higher.
  • Mustard Greens Raw contain 16 times more Vitamin B2 than Tomato soup. While Mustard Greens Raw contain 0.11mg of Vitamin B2, Tomato soup contains only 0.007mg.

Mustard greens, raw and Soup, tomato, canned, prepared with equal volume water, commercial are the varieties used in this article.

Infographic

Mustard Greens Raw vs Tomato soup 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 soup
Tomato soup
Contains more Calcium +1337.5%
Contains more Iron +465.5%
Contains more Magnesium +357.1%
Contains more Phosphorus +286.7%
Contains more Potassium +39.6%
Contains less Sodium -89.2%
Contains more Zinc +177.8%
Contains more Copper +469%
Contains more Selenium +66.7%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Tomato soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 5% 7% 25% 25% 3% 10% 9% 9%
Contains more Calcium +1337.5%
Contains more Iron +465.5%
Contains more Magnesium +357.1%
Contains more Phosphorus +286.7%
Contains more Potassium +39.6%
Contains less Sodium -89.2%
Contains more Zinc +177.8%
Contains more Copper +469%
Contains more Selenium +66.7%

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
10
:
0
Tomato soup
Tomato soup
Contains more Vitamin A +1475%
Contains more Vitamin E +1082.4%
Contains more Vitamin C +1011.1%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +1471.4%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B6 +328.6%
Contains more Folate +∞%
Contains more Vitamin K +17066.7%
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 soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 4% 0% 21% 5% 2% 8% 0% 10% 0% 0% 4%
Contains more Vitamin A +1475%
Contains more Vitamin E +1082.4%
Contains more Vitamin C +1011.1%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +1471.4%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B6 +328.6%
Contains more Folate +∞%
Contains more Vitamin K +17066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Tomato soup
Tomato soup
Contains more Protein +302.8%
Contains more Fats +100%
Contains more Other +25%
Contains more Carbs +59.5%
Equal in Water - 90.55
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 soup
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more Protein +302.8%
Contains more Fats +100%
Contains more Other +25%
Contains more Carbs +59.5%
Equal in Water - 90.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Tomato soup
Tomato soup
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +102.6%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Tomato soup
28% 34% 39%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.077 g
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +102.6%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tomato soup Opinion
Net carbs 1.47g 6.95g Tomato soup
Protein 2.86g 0.71g Mustard Greens Raw
Fats 0.42g 0.21g Mustard Greens Raw
Carbs 4.67g 7.45g Tomato soup
Calories 27kcal 32kcal Tomato soup
Sugar 1.32g 4.03g Mustard Greens Raw
Fiber 3.2g 0.5g Mustard Greens Raw
Calcium 115mg 8mg Mustard Greens Raw
Iron 1.64mg 0.29mg Mustard Greens Raw
Magnesium 32mg 7mg Mustard Greens Raw
Phosphorus 58mg 15mg Mustard Greens Raw
Potassium 384mg 275mg Mustard Greens Raw
Sodium 20mg 186mg Mustard Greens Raw
Zinc 0.25mg 0.09mg Mustard Greens Raw
Copper 0.165mg 0.029mg Mustard Greens Raw
Manganese 0.067mg Tomato soup
Selenium 0.9µg 1.5µg Tomato soup
Vitamin A 3024IU 192IU Mustard Greens Raw
Vitamin A RAE 151µg 10µg Mustard Greens Raw
Vitamin E 2.01mg 0.17mg Mustard Greens Raw
Vitamin C 70mg 6.3mg Mustard Greens Raw
Vitamin B1 0.08mg 0.02mg Mustard Greens Raw
Vitamin B2 0.11mg 0.007mg Mustard Greens Raw
Vitamin B3 0.8mg 0.42mg Mustard Greens Raw
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.18mg 0.042mg Mustard Greens Raw
Folate 12µg 0µg Mustard Greens Raw
Vitamin K 257.5µg 1.5µg Mustard Greens Raw
Saturated Fat 0.01g 0.056g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.067g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.077g Tomato soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Tomato soup
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
5%
Tomato soup
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
10%
Tomato soup

Comparison summary

Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.71g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 6)
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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.