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  6. Mustard Greens Raw vs. Wild rice raw

Mustard Greens Raw vs. Wild rice raw — In-Depth Nutrition Comparison

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How are mustard Greens Raw and wild rice raw different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, magnesium, folate, and vitamin B5.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than wild rice raw.
  • Wild rice raw has a higher glycemic index (57) than mustard Greens Raw (32).

Mustard greens, raw and Wild rice, raw types were used in this article.

Infographic

Mustard Greens Raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +447.6%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +11.2%
Contains more IronIron +19.5%
Contains more CopperCopper +217.6%
Contains more ZincZinc +2284%
Contains more PhosphorusPhosphorus +646.6%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +211.1%

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin KVitamin K +13452.6%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +741.6%
Contains more Vitamin B5Vitamin B5 +411.4%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more FolateFolate +691.7%
Contains more CholineCholine +6900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Wild rice raw DV% diff.
Vitamin K 257.5µg 1.9µg 213%
Vitamin C 70mg 0mg 78%
Manganese 1.329mg 58%
Phosphorus 58mg 433mg 54%
Zinc 0.25mg 5.96mg 52%
Copper 0.165mg 0.524mg 40%
Vitamin B3 0.8mg 6.733mg 37%
Magnesium 32mg 177mg 35%
Protein 2.86g 14.73g 24%
Carbs 4.67g 74.9g 23%
Folate 12µg 95µg 21%
Calories 27kcal 357kcal 17%
Vitamin B5 0.21mg 1.074mg 17%
Vitamin A 151µg 1µg 17%
Vitamin B6 0.18mg 0.391mg 16%
Fiber 3.2g 6.2g 12%
Vitamin B2 0.11mg 0.262mg 12%
Calcium 115mg 21mg 9%
Vitamin E 2.01mg 0.82mg 8%
Choline 0.5mg 35mg 6%
Iron 1.64mg 1.96mg 4%
Polyunsaturated fat 0.038g 0.676g 4%
Vitamin B1 0.08mg 0.115mg 3%
Selenium 0.9µg 2.8µg 3%
Sodium 20mg 7mg 1%
Potassium 384mg 427mg 1%
Saturated fat 0.01g 0.156g 1%
Fats 0.42g 1.08g 1%
Net carbs 1.47g 68.7g N/A
Sugar 1.32g 2.5g N/A
Monounsaturated fat 0.092g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1068.8%
Contains more ProteinProtein +415%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +1503.9%
Contains more OtherOther +13.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +72.8%
Contains more Poly. FatPolyunsaturated fat +1678.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.