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  6. Mustard Greens Raw vs. Turmeric

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

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Summary of differences between mustard Greens Raw and turmeric

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A, while turmeric has more iron, copper, fiber, potassium, magnesium, zinc, and phosphorus.
  • Turmeric covers your daily need for iron, 667% more than mustard Greens Raw.
  • Turmeric has a lower glycemic index. The glycemic index of turmeric is 0, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Mustard greens, raw and Spices, turmeric, ground.

Infographic

Mustard Greens Raw vs Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains less SodiumSodium -25.9%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +46.1%
Contains more PotassiumPotassium +441.7%
Contains more IronIron +3253.7%
Contains more CopperCopper +687.9%
Contains more ZincZinc +1700%
Contains more PhosphorusPhosphorus +415.5%
Contains more SeleniumSelenium +588.9%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +1821.6%
Contains more Vitamin EVitamin E +120.4%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +158.1%
Contains more FolateFolate +66.7%
Contains more CholineCholine +9740%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Turmeric DV% diff.
Manganese 19.8mg 861%
Iron 1.64mg 55mg 667%
Vitamin K 257.5µg 13.4µg 203%
Copper 0.165mg 1.3mg 126%
Fiber 3.2g 22.7g 78%
Vitamin C 70mg 0.7mg 77%
Potassium 384mg 2080mg 50%
Magnesium 32mg 208mg 42%
Zinc 0.25mg 4.5mg 39%
Phosphorus 58mg 299mg 34%
Carbs 4.67g 67.14g 21%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 4.43mg 16%
Calories 27kcal 312kcal 14%
Protein 2.86g 9.68g 14%
Selenium 0.9µg 6.2µg 10%
Choline 0.5mg 49.2mg 9%
Saturated fat 0.01g 1.838g 8%
Vitamin B5 0.21mg 0.542mg 7%
Vitamin B6 0.18mg 0.107mg 6%
Calcium 115mg 168mg 5%
Polyunsaturated fat 0.038g 0.756g 5%
Fats 0.42g 3.25g 4%
Vitamin B3 0.8mg 1.35mg 3%
Vitamin B2 0.11mg 0.15mg 3%
Folate 12µg 20µg 2%
Vitamin B1 0.08mg 0.058mg 2%
Fructose 0.45g 1%
Monounsaturated fat 0.092g 0.449g 1%
Net carbs 1.47g 44.44g N/A
Sugar 1.32g 3.21g N/A
Sodium 20mg 27mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g 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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more WaterWater +605.8%
Contains more ProteinProtein +238.5%
Contains more FatsFats +673.8%
Contains more CarbsCarbs +1337.7%
Contains more OtherOther +424.4%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +388%
Contains more Poly. FatPolyunsaturated fat +1889.5%

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.