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

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The main differences between mustard Greens Raw and whey

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, vitamin B6, and calcium; however, whey has more vitamin B12.
  • Daily need coverage for vitamin K for mustard Greens Raw is 215% higher.
  • Whey has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Whey, sweet, fluid.

Infographic

Mustard Greens Raw vs Whey 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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +144.7%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +2633.3%
Contains more CopperCopper +4025%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -63%
Contains more SeleniumSelenium +111.1%

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%
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +69900%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B6Vitamin B6 +480.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3100%
~equal in Vitamin D ~µg

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
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +236.5%
Contains more FatsFats +16.7%
Contains more OtherOther +154.7%
Contains more CarbsCarbs +10.1%
~equal in Water ~93.12g

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +245.5%
~equal in Monounsaturated fat ~0.1g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Whey
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Whey DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0.1mg 78%
Iron 1.64mg 0.06mg 20%
Copper 0.165mg 0.004mg 18%
Vitamin A 151µg 3µg 16%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0mg 13%
Vitamin B12 0µg 0.28µg 12%
Vitamin B6 0.18mg 0.031mg 11%
Calcium 115mg 47mg 7%
Potassium 384mg 161mg 7%
Magnesium 32mg 8mg 6%
Vitamin B3 0.8mg 0.074mg 5%
Vitamin B2 0.11mg 0.158mg 4%
Protein 2.86g 0.85g 4%
Vitamin B1 0.08mg 0.036mg 4%
Choline 0.5mg 16mg 3%
Folate 12µg 1µg 3%
Vitamin B5 0.21mg 0.383mg 3%
Phosphorus 58mg 46mg 2%
Selenium 0.9µg 1.9µg 2%
Sodium 20mg 54mg 1%
Zinc 0.25mg 0.13mg 1%
Cholesterol 0mg 2mg 1%
Saturated fat 0.01g 0.23g 1%
Calories 27kcal 27kcal 0%
Fats 0.42g 0.36g 0%
Carbs 4.67g 5.14g 0%
Net carbs 1.47g 5.14g N/A
Sugar 1.32g 5.14g N/A
Manganese 0.001mg 0%
Monounsaturated fat 0.092g 0.1g 0%
Polyunsaturated fat 0.038g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Whey
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Mustard Greens Raw
9%
Whey
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 3.82g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.22g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.