Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Khorasan wheat

Mustard Greens Raw vs. Khorasan wheat — In-Depth Nutrition Comparison

Compare

How are mustard Greens Raw and khorasan wheat different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while khorasan wheat is higher in selenium, phosphorus, vitamin B1, copper, vitamin B3, fiber, and zinc.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than khorasan wheat.

Mustard greens, raw and Wheat, KAMUT khorasan, uncooked types were used in this article.

Infographic

Mustard Greens Raw vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +422.7%
Contains more MagnesiumMagnesium +306.3%
Contains more IronIron +129.9%
Contains more CopperCopper +206.7%
Contains more ZincZinc +1372%
Contains more PhosphorusPhosphorus +527.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +8955.6%
~equal in Potassium ~403mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin KVitamin K +14205.6%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +607.5%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +696.9%
Contains more Vitamin B5Vitamin B5 +351.9%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more CholineCholine +5060%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Khorasan wheat DV% diff.
Vitamin K 257.5µg 1.8µg 213%
Selenium 0.9µg 81.5µg 147%
Manganese 2.735mg 119%
Vitamin C 70mg 0mg 78%
Phosphorus 58mg 364mg 44%
Vitamin B1 0.08mg 0.566mg 41%
Copper 0.165mg 0.506mg 38%
Vitamin B3 0.8mg 6.375mg 35%
Fiber 3.2g 11.1g 32%
Zinc 0.25mg 3.68mg 31%
Iron 1.64mg 3.77mg 27%
Magnesium 32mg 130mg 23%
Protein 2.86g 14.54g 23%
Starch 52.41g 22%
Carbs 4.67g 70.58g 22%
Vitamin A 151µg 1µg 17%
Calories 27kcal 337kcal 16%
Vitamin B5 0.21mg 0.949mg 15%
Calcium 115mg 22mg 9%
Vitamin E 2.01mg 0.61mg 9%
Vitamin B6 0.18mg 0.259mg 6%
Vitamin B2 0.11mg 0.184mg 6%
Choline 0.5mg 25.8mg 5%
Polyunsaturated fat 0.038g 0.621g 4%
Fats 0.42g 2.13g 3%
Folate 12µg 3%
Sodium 20mg 5mg 1%
Potassium 384mg 403mg 1%
Saturated fat 0.01g 0.196g 1%
Net carbs 1.47g 59.48g N/A
Sugar 1.32g 7.84g N/A
Trans fat 0g 0.005g N/A
Monounsaturated fat 0.092g 0.213g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +719.3%
Contains more ProteinProtein +408.4%
Contains more FatsFats +407.1%
Contains more CarbsCarbs +1411.3%
Contains more OtherOther +24.4%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +131.5%
Contains more Poly. FatPolyunsaturated fat +1534.2%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.