Mustard Greens Raw vs. Watercress — In-Depth Nutrition Comparison
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Differences between Mustard Greens Raw and Watercress
- Mustard Greens Raw are higher than Watercress in Vitamin C, Iron, Fiber, Copper, Vitamin E , and Vitamin K.
- Mustard Greens Raw' daily need coverage for Vitamin C is 30% higher.
- Mustard Greens Raw have 8 times more Iron than Watercress. While Mustard Greens Raw have 1.64mg of Iron, Watercress has only 0.2mg.
The food types used in this comparison are Mustard greens, raw and Watercress, raw.
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.
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more PotassiumPotassium | +16.4% |
| Contains more IronIron | +720% |
| Contains more CopperCopper | +114.3% |
| Contains more ZincZinc | +127.3% |
| Contains less SodiumSodium | -51.2% |
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.
| Contains more Vitamin CVitamin C | +62.8% |
| Contains more Vitamin E Vitamin E | +101% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B6Vitamin B6 | +39.5% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +47.6% |
| Contains more CholineCholine | +1700% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +24.3% |
| Contains more FatsFats | +320% |
| Contains more CarbsCarbs | +262% |
| Contains more OtherOther | +12.5% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.01 g
Monounsaturated Fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains less Sat. FatSaturated Fat | -63% |
| Contains more Mono. FatMonounsaturated Fat | +1050% |
~equal in
Polyunsaturated fat
~0.035g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 27kcal | 11kcal |
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| Protein | 2.86g | 2.3g |
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| Fats | 0.42g | 0.1g |
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| Vitamin C | 70mg | 43mg |
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| Net carbs | 1.47g | 0.79g |
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| Carbs | 4.67g | 1.29g |
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| Magnesium | 32mg | 21mg |
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| Calcium | 115mg | 120mg |
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| Potassium | 384mg | 330mg |
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| Iron | 1.64mg | 0.2mg |
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| Sugar | 1.32g | 0.2g |
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| Fiber | 3.2g | 0.5g |
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| Copper | 0.165mg | 0.077mg |
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| Zinc | 0.25mg | 0.11mg |
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| Phosphorus | 58mg | 60mg |
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| Sodium | 20mg | 41mg |
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| Vitamin A | 3024IU | 3191IU |
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| Vitamin A RAE | 151µg | 160µg |
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| Vitamin E | 2.01mg | 1mg |
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| Manganese | 0.244mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.08mg | 0.09mg |
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| Vitamin B2 | 0.11mg | 0.12mg |
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| Vitamin B3 | 0.8mg | 0.2mg |
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| Vitamin B5 | 0.21mg | 0.31mg |
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| Vitamin B6 | 0.18mg | 0.129mg |
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| Vitamin K | 257.5µg | 250µg |
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| Folate | 12µg | 9µg |
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| Choline | 0.5mg | 9mg |
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| Saturated Fat | 0.01g | 0.027g |
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| Monounsaturated Fat | 0.092g | 0.008g |
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| Polyunsaturated fat | 0.038g | 0.035g |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
94%
84%
Minerals Daily Need Coverage Score
25%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.12g)
Which food is cheaper?
Watercress is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.