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  6. Mustard Greens Raw vs. Zucchini

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

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What are the differences between mustard Greens Raw and zucchini?

  • Mustard Greens Raw are richer than zucchini in vitamin K, vitamin C, vitamin A, iron, vitamin E, copper, calcium, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 211% more.
  • Mustard Greens Raw have 17 times more vitamin E than zucchini. While mustard Greens Raw have 2.01mg of vitamin E, zucchini has only 0.12mg.
  • The glycemic index of zucchini is lower.

We used Mustard greens, raw and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Mustard Greens Raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +47.1%
Contains more IronIron +343.2%
Contains more CopperCopper +211.3%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +28%
Contains less SodiumSodium -60%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +291.1%
Contains more Vitamin AVitamin A +1410%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +77.4%
Contains more Vitamin KVitamin K +5888.4%
Contains more FolateFolate +100%
Contains more CholineCholine +1800%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.204mg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Zucchini DV% diff.
Vitamin K 257.5µg 4.3µg 211%
Vitamin C 70mg 17.9mg 58%
Vitamin A 151µg 10µg 16%
Iron 1.64mg 0.37mg 16%
Vitamin E 2.01mg 0.12mg 13%
Copper 0.165mg 0.053mg 12%
Calcium 115mg 16mg 10%
Fiber 3.2g 1g 9%
Manganese 0.177mg 8%
Potassium 384mg 261mg 4%
Phosphorus 58mg 38mg 3%
Protein 2.86g 1.21g 3%
Vitamin B1 0.08mg 0.045mg 3%
Magnesium 32mg 18mg 3%
Folate 12µg 24µg 3%
Vitamin B3 0.8mg 0.451mg 2%
Choline 0.5mg 9.5mg 2%
Fructose 1.38g 2%
Vitamin B6 0.18mg 0.163mg 1%
Calories 27kcal 17kcal 1%
Vitamin B2 0.11mg 0.094mg 1%
Selenium 0.9µg 0.2µg 1%
Zinc 0.25mg 0.32mg 1%
Carbs 4.67g 3.11g 1%
Sodium 20mg 8mg 1%
Fats 0.42g 0.32g 0%
Net carbs 1.47g 2.11g N/A
Sugar 1.32g 2.5g N/A
Vitamin B5 0.21mg 0.204mg 0%
Saturated fat 0.01g 0.084g 0%
Monounsaturated fat 0.092g 0.011g 0%
Polyunsaturated fat 0.038g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +136.4%
Contains more FatsFats +31.3%
Contains more CarbsCarbs +50.2%
Contains more OtherOther +136.8%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +736.4%
Contains more Poly. FatPolyunsaturated fat +139.5%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.