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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 RAE, 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.

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% 742% 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% 13% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5680.4%
Contains more Vitamin E Vitamin 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

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%

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 Corn grain
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Corn grain Opinion
Calories 26kcal 365kcal Corn grain
Protein 2.56g 9.42g Corn grain
Fats 0.47g 4.74g Corn grain
Vitamin C 25.3mg 0mg Mustard Greens
Net carbs 2.51g 66.96g Corn grain
Carbs 4.51g 74.26g Corn grain
Magnesium 13mg 127mg Corn grain
Calcium 118mg 7mg Mustard Greens
Potassium 162mg 287mg Corn grain
Iron 0.87mg 2.71mg Corn grain
Sugar 1.41g 0.64g Corn grain
Fiber 2g 7.3g Corn grain
Copper 0.146mg 0.314mg Corn grain
Zinc 0.22mg 2.21mg Corn grain
Phosphorus 42mg 210mg Corn grain
Sodium 9mg 35mg Mustard Greens
Vitamin A 12370IU 214IU Mustard Greens
Vitamin A RAE 618µg 11µg Mustard Greens
Vitamin E 1.78mg 0.49mg Mustard Greens
Manganese 0.485mg Corn grain
Selenium 0.6µg 15.5µg Corn grain
Vitamin B1 0.041mg 0.385mg Corn grain
Vitamin B2 0.063mg 0.201mg Corn grain
Vitamin B3 0.433mg 3.627mg Corn grain
Vitamin B5 0.12mg 0.424mg Corn grain
Vitamin B6 0.098mg 0.622mg Corn grain
Vitamin K 592.7µg 0.3µg Mustard Greens
Folate 9µg 19µg Corn grain
Choline 0.4mg Mustard Greens
Saturated Fat 0.012g 0.667g Mustard Greens
Monounsaturated Fat 0.11g 1.251g Corn grain
Polyunsaturated fat 0.046g 2.163g Corn grain
Tryptophan 0.067mg Corn grain
Threonine 0.354mg Corn grain
Isoleucine 0.337mg Corn grain
Leucine 1.155mg Corn grain
Lysine 0.265mg Corn grain
Methionine 0.197mg Corn grain
Phenylalanine 0.463mg Corn grain
Valine 0.477mg Corn grain
Histidine 0.287mg Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Corn grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
186%
Mustard Greens
32%
Corn grain
Minerals Daily Need Coverage Score
17%
Mustard Greens
63%
Corn grain

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.655g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Corn grain
Corn grain is lower in Sugar (difference - 0.77g)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $1.4)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 - 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.