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  6. Mustard Greens Raw vs. Wakame

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

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How are mustard Greens Raw and wakame different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin B6, fiber, and potassium; however, wakame is richer in folate, magnesium, and copper.
  • Daily need coverage for vitamin K for mustard Greens Raw is 210% higher.
  • Mustard Greens Raw contain 90 times more vitamin B6 than wakame. While mustard Greens Raw contain 0.18mg of vitamin B6, wakame contains only 0.002mg.
  • Mustard Greens Raw have less sodium.

Mustard greens, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Mustard Greens Raw vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +668%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +234.4%
Contains more CalciumCalcium +30.4%
Contains more IronIron +32.9%
Contains more CopperCopper +72.1%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +37.9%

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%
Wakame
Wakame
5
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +2233.3%
Contains more Vitamin AVitamin A +738.9%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more Vitamin KVitamin K +4758.5%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more FolateFolate +1533.3%
Contains more CholineCholine +2680%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Wakame DV% diff.
Vitamin K 257.5µg 5.3µg 210%
Vitamin C 70mg 3mg 74%
Manganese 1.4mg 61%
Folate 12µg 196µg 46%
Sodium 20mg 872mg 37%
Magnesium 32mg 107mg 18%
Vitamin A 151µg 18µg 15%
Vitamin B6 0.18mg 0.002mg 14%
Copper 0.165mg 0.284mg 13%
Fiber 3.2g 0.5g 11%
Vitamin B5 0.21mg 0.697mg 10%
Potassium 384mg 50mg 10%
Vitamin B2 0.11mg 0.23mg 9%
Iron 1.64mg 2.18mg 7%
Vitamin E 2.01mg 1mg 7%
Vitamin B3 0.8mg 1.6mg 5%
Calcium 115mg 150mg 4%
Phosphorus 58mg 80mg 3%
Choline 0.5mg 13.9mg 2%
Vitamin B1 0.08mg 0.06mg 2%
Saturated fat 0.01g 0.13g 1%
Polyunsaturated fat 0.038g 0.218g 1%
Calories 27kcal 45kcal 1%
Zinc 0.25mg 0.38mg 1%
Carbs 4.67g 9.14g 1%
Protein 2.86g 3.03g 0%
Fats 0.42g 0.64g 0%
Net carbs 1.47g 8.64g N/A
Sugar 1.32g 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Monounsaturated fat 0.092g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +13.4%
Contains more FatsFats +52.4%
Contains more CarbsCarbs +95.7%
Contains more OtherOther +433.3%
~equal in Protein ~3.03g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +58.6%
Contains more Poly. FatPolyunsaturated fat +473.7%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.