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

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How are mustard Greens Raw and truffle different?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, while truffle is higher in fiber, selenium, vitamin B2, iron, vitamin B3, phosphorus, magnesium, and potassium.
  • Truffle covers your daily need for fiber, 268% more than mustard Greens Raw.
  • Truffle has a higher glycemic index (45) than mustard Greens Raw (32).

Mustard greens, raw and Fungi, Cloud ears, dried types were used in this article.

Infographic

Mustard Greens Raw vs Truffle infographic
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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 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +159.4%
Contains more CalciumCalcium +38.3%
Contains more PotassiumPotassium +96.4%
Contains more IronIron +258.5%
Contains more CopperCopper +10.9%
Contains more ZincZinc +428%
Contains more PhosphorusPhosphorus +217.2%
Contains more SeleniumSelenium +4722.2%

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% 0% 0% 3.8% 195% 118% 29% 26% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +667.3%
Contains more Vitamin B3Vitamin B3 +683.4%
Contains more Vitamin B5Vitamin B5 +129%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Truffle DV% diff.
Fiber 3.2g 70.1g 268%
Vitamin K 257.5µg 215%
Manganese 1.951mg 85%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 43.4µg 77%
Vitamin B2 0.11mg 0.844mg 56%
Iron 1.64mg 5.88mg 53%
Vitamin B3 0.8mg 6.267mg 34%
Carbs 4.67g 73.01g 23%
Phosphorus 58mg 184mg 18%
Vitamin A 151µg 0µg 17%
Protein 2.86g 9.25g 13%
Vitamin E 2.01mg 13%
Calories 27kcal 284kcal 13%
Magnesium 32mg 83mg 12%
Potassium 384mg 754mg 11%
Zinc 0.25mg 1.32mg 10%
Folate 12µg 38µg 7%
Vitamin B6 0.18mg 0.112mg 5%
Vitamin B5 0.21mg 0.481mg 5%
Vitamin B1 0.08mg 0.015mg 5%
Calcium 115mg 159mg 4%
Copper 0.165mg 0.183mg 2%
Sodium 20mg 35mg 1%
Fats 0.42g 0.73g 0%
Net carbs 1.47g 2.91g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 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
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more WaterWater +512.8%
Contains more ProteinProtein +223.4%
Contains more FatsFats +73.8%
Contains more CarbsCarbs +1463.4%
Contains more OtherOther +63.7%

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.