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

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What are the main differences between mustard Greens Raw and yogurt?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, and fiber, yet yogurt is richer in vitamin B12, selenium, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Yogurt has a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Mustard Greens Raw vs Yogurt 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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +172.3%
Contains more IronIron +2242.9%
Contains more CopperCopper +870.6%
Contains less SodiumSodium -44.4%
Contains more ZincZinc +108%
Contains more PhosphorusPhosphorus +132.8%
Contains more SeleniumSelenium +977.8%
~equal in Calcium ~110mg

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%
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2920%
~equal in Vitamin D ~0µg

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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +29.7%
Contains more OtherOther +87.5%
Contains more ProteinProtein +256.3%
~equal in Fats ~0.39g
~equal in Water ~85.1g

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
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +73.6%
Contains more Poly. FatPolyunsaturated fat +216.7%

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 Yogurt
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Yogurt DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Vitamin B12 0µg 0.75µg 31%
Iron 1.64mg 0.07mg 20%
Vitamin A 151µg 1µg 17%
Copper 0.165mg 0.017mg 16%
Selenium 0.9µg 9.7µg 16%
Protein 2.86g 10.19g 15%
Vitamin B2 0.11mg 0.278mg 13%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.01mg 13%
Phosphorus 58mg 135mg 11%
Vitamin B6 0.18mg 0.063mg 9%
Potassium 384mg 141mg 7%
Magnesium 32mg 11mg 5%
Vitamin B1 0.08mg 0.023mg 5%
Vitamin B3 0.8mg 0.208mg 4%
Choline 0.5mg 15.1mg 3%
Vitamin B5 0.21mg 0.331mg 2%
Calories 27kcal 59kcal 2%
Zinc 0.25mg 0.52mg 2%
Cholesterol 0mg 5mg 2%
Sodium 20mg 36mg 1%
Calcium 115mg 110mg 1%
Folate 12µg 7µg 1%
Fats 0.42g 0.39g 0%
Carbs 4.67g 3.6g 0%
Net carbs 1.47g 3.6g N/A
Sugar 1.32g 3.24g N/A
Manganese 0.009mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.01g 0.117g 0%
Monounsaturated fat 0.092g 0.053g 0%
Polyunsaturated fat 0.038g 0.012g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Yogurt
Low Calories diet ok
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
17%
Yogurt
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.92g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.107g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.