Mustard Greens vs. Corn grain — In-Depth Nutrition Comparison
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A recap on differences between mustard Greens and corn grain
- Mustard Greens has more vitamin K, vitamin A, and vitamin C; however, corn grain is higher in vitamin B6, vitamin B1, magnesium, selenium, phosphorus, iron, and fiber.
- Mustard Greens covers your daily vitamin K needs 494% more than corn grain.
- The glycemic index of corn grain is higher.
Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Corn grain, yellow.
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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.
| Contains more CalciumCalcium | +1585.7% |
| Contains less SodiumSodium | -74.3% |
| Contains more MagnesiumMagnesium | +876.9% |
| Contains more PotassiumPotassium | +77.2% |
| Contains more IronIron | +211.5% |
| Contains more CopperCopper | +115.1% |
| Contains more ZincZinc | +904.5% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more SeleniumSelenium | +2483.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +5518.2% |
| Contains more Vitamin EVitamin E | +263.3% |
| Contains more Vitamin KVitamin K | +197466.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +839% |
| Contains more Vitamin B2Vitamin B2 | +219% |
| Contains more Vitamin B3Vitamin B3 | +737.6% |
| Contains more Vitamin B5Vitamin B5 | +253.3% |
| Contains more Vitamin B6Vitamin B6 | +534.7% |
| Contains more FolateFolate | +111.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
| Contains more WaterWater | +785.1% |
| Contains more ProteinProtein | +268% |
| Contains more FatsFats | +908.5% |
| Contains more CarbsCarbs | +1546.6% |
| Contains more OtherOther | +77.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
Saturated fat:
Sat. Fat
0.667 g
Monounsaturated fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +1037.3% |
| Contains more Poly. FatPolyunsaturated fat | +4602.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 592.7µg | 0.3µg | 494% |
| Vitamin A | 618µg | 11µg | 67% |
| Vitamin B6 | 0.098mg | 0.622mg | 40% |
| Vitamin B1 | 0.041mg | 0.385mg | 29% |
| Vitamin C | 25.3mg | 0mg | 28% |
| Magnesium | 13mg | 127mg | 27% |
| Selenium | 0.6µg | 15.5µg | 27% |
| Phosphorus | 42mg | 210mg | 24% |
| Carbs | 4.51g | 74.26g | 23% |
| Iron | 0.87mg | 2.71mg | 23% |
| Manganese | 0.485mg | 21% | |
| Fiber | 2g | 7.3g | 21% |
| Vitamin B3 | 0.433mg | 3.627mg | 20% |
| Copper | 0.146mg | 0.314mg | 19% |
| Zinc | 0.22mg | 2.21mg | 18% |
| Calories | 26kcal | 365kcal | 17% |
| Polyunsaturated fat | 0.046g | 2.163g | 14% |
| Protein | 2.56g | 9.42g | 14% |
| Vitamin B2 | 0.063mg | 0.201mg | 11% |
| Calcium | 118mg | 7mg | 11% |
| Vitamin E | 1.78mg | 0.49mg | 9% |
| Fats | 0.47g | 4.74g | 7% |
| Vitamin B5 | 0.12mg | 0.424mg | 6% |
| Potassium | 162mg | 287mg | 4% |
| Saturated fat | 0.012g | 0.667g | 3% |
| Monounsaturated fat | 0.11g | 1.251g | 3% |
| Folate | 9µg | 19µg | 3% |
| Sodium | 9mg | 35mg | 1% |
| Net carbs | 2.51g | 66.96g | N/A |
| Sugar | 1.41g | 0.64g | N/A |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.354mg | 0% | |
| Isoleucine | 0.337mg | 0% | |
| Leucine | 1.155mg | 0% | |
| Lysine | 0.265mg | 0% | |
| Methionine | 0.197mg | 0% | |
| Phenylalanine | 0.463mg | 0% | |
| Valine | 0.477mg | 0% | |
| Histidine | 0.287mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
144%
31%
Minerals Daily Need Coverage Score
17%
63%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.655g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Corn grain is lower in Sugar (difference - 0.77g)
Which food is cheaper?
Corn grain is cheaper (difference - $1.4)
Which food is richer in minerals?
Corn grain is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.