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  6. Mustard Greens Raw vs. Wheat

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

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What are the main differences between mustard Greens Raw and wheat ?

  • Mustard Greens Raw are richer in vitamin C and vitamin A, yet wheat is richer in selenium, phosphorus, copper, vitamin B3, zinc, vitamin B1, magnesium, and iron.
  • Wheat 's daily need coverage for selenium is 161% higher.
  • Mustard Greens Raw have a lower glycemic index than wheat .

We used Mustard greens, raw and Wheat, durum types in this comparison.

Infographic

Mustard Greens Raw vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +238.2%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +114.6%
Contains more CopperCopper +235.2%
Contains more ZincZinc +1564%
Contains more PhosphorusPhosphorus +775.9%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +9833.3%

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +423.8%
Contains more Vitamin B3Vitamin B3 +742.3%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B6Vitamin B6 +132.8%
Contains more FolateFolate +258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Wheat DV% diff.
Vitamin K 257.5µg 215%
Selenium 0.9µg 89.4µg 161%
Manganese 3.012mg 131%
Vitamin C 70mg 0mg 78%
Phosphorus 58mg 508mg 64%
Copper 0.165mg 0.553mg 43%
Vitamin B3 0.8mg 6.738mg 37%
Zinc 0.25mg 4.16mg 36%
Vitamin B1 0.08mg 0.419mg 28%
Magnesium 32mg 144mg 27%
Iron 1.64mg 3.52mg 24%
Carbs 4.67g 71.13g 22%
Protein 2.86g 13.68g 22%
Vitamin B6 0.18mg 0.419mg 18%
Vitamin A 151µg 0µg 17%
Calories 27kcal 339kcal 16%
Vitamin B5 0.21mg 0.935mg 15%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Calcium 115mg 34mg 8%
Folate 12µg 43µg 8%
Polyunsaturated fat 0.038g 0.978g 6%
Fats 0.42g 2.47g 3%
Saturated fat 0.01g 0.454g 2%
Monounsaturated fat 0.092g 0.344g 1%
Sodium 20mg 2mg 1%
Vitamin B2 0.11mg 0.121mg 1%
Potassium 384mg 431mg 1%
Net carbs 1.47g 71.13g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +729.1%
Contains more ProteinProtein +378.3%
Contains more FatsFats +488.1%
Contains more CarbsCarbs +1423.1%
Contains more OtherOther +31.9%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +273.9%
Contains more Poly. FatPolyunsaturated fat +2473.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.