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  6. Mustard Greens Raw vs. Tomato

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

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How are Mustard Greens Raw and Tomato different?

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Iron, Vitamin A RAE, Copper, Calcium, Vitamin E , Fiber, Vitamin B6, and Vitamin B2 than Tomato.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 208% higher.
  • Mustard Greens Raw contain 12 times more Calcium than Tomato. While Mustard Greens Raw contain 115mg of Calcium, Tomato contains only 10mg.

Mustard greens, raw and Tomatoes, red, ripe, raw, year round average are the varieties used in this article.

Infographic

Mustard Greens Raw vs Tomato 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
Tomato
Contains more Calcium +1050%
Contains more Iron +507.4%
Contains more Magnesium +190.9%
Contains more Phosphorus +141.7%
Contains more Potassium +62%
Contains more Zinc +47.1%
Contains more Copper +179.7%
Contains more Selenium +∞%
Contains less Sodium -75%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +1050%
Contains more Iron +507.4%
Contains more Magnesium +190.9%
Contains more Phosphorus +141.7%
Contains more Potassium +62%
Contains more Zinc +47.1%
Contains more Copper +179.7%
Contains more Selenium +∞%
Contains less Sodium -75%

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
9
:
1
Tomato
Tomato
Contains more Vitamin A +263%
Contains more Vitamin E +272.2%
Contains more Vitamin C +410.9%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B3 +34.7%
Contains more Vitamin B5 +136%
Contains more Vitamin B6 +125%
Contains more Vitamin K +3159.5%
Contains more Folate +25%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +263%
Contains more Vitamin E +272.2%
Contains more Vitamin C +410.9%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B3 +34.7%
Contains more Vitamin B5 +136%
Contains more Vitamin B6 +125%
Contains more Vitamin K +3159.5%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Tomato
Tomato
Contains more Protein +225%
Contains more Fats +110%
Contains more Carbs +20.1%
Contains more Other +164.7%
Equal in Water - 94.52
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
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +225%
Contains more Fats +110%
Contains more Carbs +20.1%
Contains more Other +164.7%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Tomato
Tomato
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +196.8%
Contains more Polyunsaturated fat +118.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +196.8%
Contains more Polyunsaturated fat +118.4%

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
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 Opinion
Net carbs 1.47g 2.69g Tomato
Protein 2.86g 0.88g Mustard Greens Raw
Fats 0.42g 0.2g Mustard Greens Raw
Carbs 4.67g 3.89g Mustard Greens Raw
Calories 27kcal 18kcal Mustard Greens Raw
Fructose 1.37g Tomato
Sugar 1.32g 2.63g Mustard Greens Raw
Fiber 3.2g 1.2g Mustard Greens Raw
Calcium 115mg 10mg Mustard Greens Raw
Iron 1.64mg 0.27mg Mustard Greens Raw
Magnesium 32mg 11mg Mustard Greens Raw
Phosphorus 58mg 24mg Mustard Greens Raw
Potassium 384mg 237mg Mustard Greens Raw
Sodium 20mg 5mg Tomato
Zinc 0.25mg 0.17mg Mustard Greens Raw
Copper 0.165mg 0.059mg Mustard Greens Raw
Manganese 0.114mg Tomato
Selenium 0.9µg 0µg Mustard Greens Raw
Vitamin A 3024IU 833IU Mustard Greens Raw
Vitamin A RAE 151µg 42µg Mustard Greens Raw
Vitamin E 2.01mg 0.54mg Mustard Greens Raw
Vitamin C 70mg 13.7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.037mg Mustard Greens Raw
Vitamin B2 0.11mg 0.019mg Mustard Greens Raw
Vitamin B3 0.8mg 0.594mg Mustard Greens Raw
Vitamin B5 0.21mg 0.089mg Mustard Greens Raw
Vitamin B6 0.18mg 0.08mg Mustard Greens Raw
Folate 12µg 15µg Tomato
Vitamin K 257.5µg 7.9µg Mustard Greens Raw
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Saturated Fat 0.01g 0.028g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.031g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.31g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.018g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.