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  6. Mustard Greens vs. Barley flour

Mustard Greens vs. Barley flour — In-Depth Nutrition Comparison

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Differences between mustard Greens and barley flour

  • Mustard Greens is higher in vitamin K, vitamin A, and vitamin C; however, barley flour is richer in selenium, vitamin B3, phosphorus, fiber, vitamin B1, vitamin B6, and iron.
  • Mustard Greens's daily need coverage for vitamin K is 492% higher.
  • Mustard Greens has a lower glycemic index (32) than barley flour (70).

The food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Barley flour or meal.

Infographic

Mustard Greens vs Barley flour 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +268.8%
Contains more MagnesiumMagnesium +638.5%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +208%
Contains more CopperCopper +134.9%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +604.8%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +6183.3%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +212.3%
Contains more Vitamin KVitamin K +26840.9%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +802.4%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin B3Vitamin B3 +1347.8%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +304.1%
Contains more CholineCholine +9350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Barley flour DV% diff.
Vitamin K 592.7µg 2.2µg 492%
Vitamin A 618µg 0µg 69%
Selenium 0.6µg 37.7µg 67%
Manganese 1.034mg 45%
Vitamin B3 0.433mg 6.269mg 36%
Phosphorus 42mg 296mg 36%
Fiber 2g 10.1g 32%
Vitamin C 25.3mg 0mg 28%
Vitamin B1 0.041mg 0.37mg 27%
Vitamin B6 0.098mg 0.396mg 23%
Carbs 4.51g 74.52g 23%
Iron 0.87mg 2.68mg 23%
Copper 0.146mg 0.343mg 22%
Magnesium 13mg 96mg 20%
Protein 2.56g 10.5g 16%
Calories 26kcal 345kcal 16%
Zinc 0.22mg 2mg 16%
Calcium 118mg 32mg 9%
Vitamin E 1.78mg 0.57mg 8%
Choline 0.4mg 37.8mg 7%
Polyunsaturated fat 0.046g 0.771g 5%
Potassium 162mg 309mg 4%
Vitamin B2 0.063mg 0.114mg 4%
Fats 0.47g 1.6g 2%
Saturated fat 0.012g 0.335g 1%
Vitamin B5 0.12mg 0.145mg 1%
Net carbs 2.51g 64.42g N/A
Sugar 1.41g 0.8g N/A
Sodium 9mg 4mg 0%
Folate 9µg 8µg 0%
Monounsaturated fat 0.11g 0.205g 0%
Tryptophan 0.175mg 0%
Threonine 0.356mg 0%
Isoleucine 0.383mg 0%
Leucine 0.713mg 0%
Lysine 0.391mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.589mg 0%
Valine 0.515mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +657.9%
Contains more ProteinProtein +310.2%
Contains more FatsFats +240.4%
Contains more CarbsCarbs +1552.3%
Contains more OtherOther +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +86.4%
Contains more Poly. FatPolyunsaturated fat +1576.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.