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  6. Mustard Greens vs. Corn grain

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.

Infographic

Mustard Greens vs Corn grain 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
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.
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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Corn grain 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%

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
9% 5% 74% 10%
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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
16% 31% 53%
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%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.