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. White bread

Mustard Greens Raw vs. White bread — In-Depth Nutrition Comparison

Compare

How are mustard Greens Raw and white bread different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, and vitamin E; however, white bread is richer in selenium, vitamin B1, vitamin B3, folate, and iron.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than white bread (73).

Mustard greens, raw and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Mustard Greens Raw vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +204.8%
Contains more CopperCopper +63.4%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +25.2%
Contains more IronIron +120.1%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +69%
Contains more SeleniumSelenium +2344.4%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +813.6%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin KVitamin K +128650%
Contains more Vitamin B1Vitamin B1 +566.3%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B3Vitamin B3 +497.5%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more FolateFolate +825%
Contains more CholineCholine +2820%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw White bread DV% diff.
Vitamin K 257.5µg 0.2µg 214%
Vitamin C 70mg 0mg 78%
Vitamin B1 0.08mg 0.533mg 38%
Selenium 0.9µg 22µg 38%
Folate 12µg 111µg 25%
Vitamin B3 0.8mg 4.78mg 25%
Iron 1.64mg 3.61mg 25%
Manganese 0.536mg 23%
Sodium 20mg 490mg 20%
Vitamin A 151µg 0µg 17%
Starch 37.17g 15%
Carbs 4.67g 49.42g 15%
Calories 27kcal 266kcal 12%
Protein 2.86g 8.85g 12%
Vitamin E 2.01mg 0.22mg 12%
Vitamin B2 0.11mg 0.243mg 10%
Polyunsaturated fat 0.038g 1.602g 10%
Potassium 384mg 126mg 8%
Copper 0.165mg 0.101mg 7%
Vitamin B5 0.21mg 0.536mg 7%
Vitamin B6 0.18mg 0.087mg 7%
Phosphorus 58mg 98mg 6%
Zinc 0.25mg 0.74mg 4%
Fats 0.42g 3.33g 4%
Fructose 2.43g 3%
Calcium 115mg 144mg 3%
Choline 0.5mg 14.6mg 3%
Saturated fat 0.01g 0.698g 3%
Fiber 3.2g 2.7g 2%
Magnesium 32mg 23mg 2%
Monounsaturated fat 0.092g 0.599g 1%
Net carbs 1.47g 46.72g N/A
Sugar 1.32g 5.67g N/A
Trans fat 0g 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +149%
Contains more ProteinProtein +209.4%
Contains more FatsFats +692.9%
Contains more CarbsCarbs +958.2%
Contains more OtherOther +46.7%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +551.1%
Contains more Poly. FatPolyunsaturated fat +4115.8%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.