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. Tortilla

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

Compare

Summary of differences between mustard Greens Raw and tortilla

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin E, while tortilla has more selenium, iron, vitamin B1, folate, vitamin B3, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than tortilla.
  • The amount of sodium in mustard Greens Raw is lower.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of tortilla is 52.

These are the specific foods used in this comparison Mustard greens, raw and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Mustard Greens Raw vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +64.3%
Contains more PotassiumPotassium +265.7%
Contains more CopperCopper +61.8%
Contains less SodiumSodium -95.9%
Contains more IronIron +132.3%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +151.7%
Contains more SeleniumSelenium +1744.4%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +64275%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +362.5%
Contains more Vitamin B3Vitamin B3 +415.6%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.114mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tortilla DV% diff.
Vitamin K 257.5µg 0.4µg 214%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 16.6µg 29%
Iron 1.64mg 3.81mg 27%
Vitamin B1 0.08mg 0.37mg 24%
Folate 12µg 98µg 22%
Vitamin B3 0.8mg 4.125mg 21%
Sodium 20mg 482mg 20%
Starch 43.02g 18%
Vitamin A 151µg 17%
Carbs 4.67g 49.94g 15%
Phosphorus 58mg 146mg 13%
Manganese 0.268mg 12%
Vitamin E 2.01mg 0.19mg 12%
Calories 27kcal 237kcal 11%
Vitamin B6 0.18mg 0.06mg 9%
Protein 2.86g 7.28g 9%
Potassium 384mg 105mg 8%
Copper 0.165mg 0.102mg 7%
Calcium 115mg 70mg 5%
Fiber 3.2g 2.4g 3%
Magnesium 32mg 19mg 3%
Polyunsaturated fat 0.038g 0.391g 2%
Zinc 0.25mg 0.32mg 1%
Vitamin B5 0.21mg 0.17mg 1%
Fats 0.42g 0.95g 1%
Saturated fat 0.01g 0.296g 1%
Net carbs 1.47g 47.54g N/A
Sugar 1.32g 2.75g N/A
Vitamin B2 0.11mg 0.114mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.185g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.019g N/A

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +127%
Contains more ProteinProtein +154.5%
Contains more FatsFats +126.2%
Contains more CarbsCarbs +969.4%
Contains more OtherOther +38.5%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +101.1%
Contains more Poly. FatPolyunsaturated fat +928.9%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.