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  6. Mustard Greens Raw vs. Vegetable

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

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The main differences between mustard Greens Raw and vegetable

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin E, iron, copper, calcium, vitamin B6, and potassium; however, vegetable has more vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 195% higher.
  • Vegetable has 22 times less vitamin C than mustard Greens Raw. Mustard Greens Raw have 70mg of vitamin C, while vegetable has 3.2mg.
  • Vegetable has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Mustard Greens Raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +100%
Contains more CopperCopper +98.8%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +96%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +2087.5%
Contains more Vitamin EVitamin E +428.9%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +995.7%
Contains more Vitamin AVitamin A +41.7%
Contains more FolateFolate +58.3%
Contains more CholineCholine +4720%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B3 ~0.851mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Vegetable DV% diff.
Vitamin K 257.5µg 23.5µg 195%
Vitamin C 70mg 3.2mg 74%
Manganese 0.379mg 16%
Vitamin E 2.01mg 0.38mg 11%
Iron 1.64mg 0.82mg 10%
Calcium 115mg 25mg 9%
Copper 0.165mg 0.083mg 9%
Vitamin B6 0.18mg 0.074mg 8%
Vitamin A 151µg 214µg 7%
Potassium 384mg 169mg 6%
Fiber 3.2g 4.4g 5%
Choline 0.5mg 24.1mg 4%
Carbs 4.67g 13.09g 3%
Magnesium 32mg 22mg 2%
Folate 12µg 19µg 2%
Zinc 0.25mg 0.49mg 2%
Calories 27kcal 65kcal 2%
Vitamin B2 0.11mg 0.12mg 1%
Vitamin B5 0.21mg 0.151mg 1%
Vitamin B1 0.08mg 0.071mg 1%
Selenium 0.9µg 0.3µg 1%
Sodium 20mg 35mg 1%
Phosphorus 58mg 51mg 1%
Protein 2.86g 2.86g 0%
Fats 0.42g 0.15g 0%
Net carbs 1.47g 8.69g N/A
Sugar 1.32g 3.12g N/A
Vitamin B3 0.8mg 0.851mg 0%
Saturated fat 0.01g 0.031g 0%
Monounsaturated fat 0.092g 0.01g 0%
Polyunsaturated fat 0.038g 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +180%
Contains more OtherOther +101.5%
Contains more CarbsCarbs +180.3%
~equal in Protein ~2.86g
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +820%
Contains more Poly. FatPolyunsaturated fat +89.5%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.