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  6. Mustard Greens Raw vs. Yam

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

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Differences between mustard Greens Raw and yam

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, and vitamin B2; however, yam is richer in potassium and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% higher.
  • Mustard Greens Raw have 22 times more vitamin A than yam. While mustard Greens Raw have 3024IU of vitamin A, yam has only 138IU.
  • Mustard Greens Raw have a lower glycemic index (32) than yam (51).

The food types used in this comparison are Mustard greens, raw and Yam, raw.

Infographic

Mustard Greens Raw vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +576.5%
Contains more IronIron +203.7%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +112.5%
Contains less SodiumSodium -55%
~equal in Copper ~0.178mg
~equal in Zinc ~0.24mg
~equal in Phosphorus ~55mg

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +309.4%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +474.3%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin KVitamin K +11095.7%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more FolateFolate +91.7%
Contains more CholineCholine +3200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Yam DV% diff.
Vitamin K 257.5µg 2.3µg 213%
Vitamin C 70mg 17.1mg 59%
Manganese 0.397mg 17%
Vitamin A 151µg 7µg 16%
Iron 1.64mg 0.54mg 14%
Potassium 384mg 816mg 13%
Vitamin E 2.01mg 0.35mg 11%
Calcium 115mg 17mg 10%
Vitamin B6 0.18mg 0.293mg 9%
Carbs 4.67g 27.88g 8%
Vitamin B2 0.11mg 0.032mg 6%
Calories 27kcal 118kcal 5%
Fiber 3.2g 4.1g 4%
Choline 0.5mg 16.5mg 3%
Folate 12µg 23µg 3%
Protein 2.86g 1.53g 3%
Vitamin B1 0.08mg 0.112mg 3%
Magnesium 32mg 21mg 3%
Vitamin B5 0.21mg 0.314mg 2%
Vitamin B3 0.8mg 0.552mg 2%
Copper 0.165mg 0.178mg 1%
Fats 0.42g 0.17g 0%
Net carbs 1.47g 23.78g N/A
Sugar 1.32g 0.5g N/A
Zinc 0.25mg 0.24mg 0%
Phosphorus 58mg 55mg 0%
Sodium 20mg 9mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.01g 0.037g 0%
Monounsaturated fat 0.092g 0.006g 0%
Polyunsaturated fat 0.038g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +86.9%
Contains more FatsFats +147.1%
Contains more WaterWater +30.3%
Contains more OtherOther +64.6%
Contains more CarbsCarbs +497%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +1433.3%
Contains more Poly. FatPolyunsaturated fat +100%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.