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  6. Mustard Greens vs. Cucumber

Mustard Greens vs. Cucumber — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Cucumber?

  • Cucumber has less Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Copper, Calcium, Iron, and Fiber than Mustard Greens.
  • Mustard Greens's daily need coverage for Vitamin K is 480% higher.
  • Mustard Greens has 124 times more Vitamin A RAE than Cucumber. Mustard Greens has 618µg of Vitamin A RAE, while Cucumber has 5µg.

We used Mustard greens, cooked, boiled, drained, without salt and Cucumber, with peel, raw types in this comparison.

Infographic

Mustard Greens vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more CalciumCalcium +637.5%
Contains more IronIron +210.7%
Contains more CopperCopper +256.1%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -77.8%
~equal in Magnesium ~13mg
~equal in Potassium ~147mg
~equal in Zinc ~0.2mg

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 9.3% 6.3% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin CVitamin C +803.6%
Contains more Vitamin AVitamin A +11681%
Contains more Vitamin E Vitamin E +5833.3%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +341.8%
Contains more Vitamin B6Vitamin B6 +145%
Contains more Vitamin KVitamin K +3514%
Contains more FolateFolate +28.6%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more CholineCholine +1400%
~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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +293.8%
Contains more FatsFats +327.3%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +78.9%
~equal in Water ~95.23g

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
50% 7% 43%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains less Sat. FatSaturated Fat -67.6%
Contains more Mono. FatMonounsaturated Fat +2100%
Contains more Poly. FatPolyunsaturated fat +43.8%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Cucumber Opinion
Calories 26kcal 15kcal Mustard Greens
Protein 2.56g 0.65g Mustard Greens
Fats 0.47g 0.11g Mustard Greens
Vitamin C 25.3mg 2.8mg Mustard Greens
Net carbs 2.51g 3.13g Cucumber
Carbs 4.51g 3.63g Mustard Greens
Magnesium 13mg 13mg
Calcium 118mg 16mg Mustard Greens
Potassium 162mg 147mg Mustard Greens
Iron 0.87mg 0.28mg Mustard Greens
Sugar 1.41g 1.67g Mustard Greens
Fiber 2g 0.5g Mustard Greens
Copper 0.146mg 0.041mg Mustard Greens
Zinc 0.22mg 0.2mg Mustard Greens
Starch 0.83g Cucumber
Phosphorus 42mg 24mg Mustard Greens
Sodium 9mg 2mg Cucumber
Vitamin A 12370IU 105IU Mustard Greens
Vitamin A RAE 618µg 5µg Mustard Greens
Vitamin E 1.78mg 0.03mg Mustard Greens
Manganese 0.079mg Cucumber
Selenium 0.6µg 0.3µg Mustard Greens
Vitamin B1 0.041mg 0.027mg Mustard Greens
Vitamin B2 0.063mg 0.033mg Mustard Greens
Vitamin B3 0.433mg 0.098mg Mustard Greens
Vitamin B5 0.12mg 0.259mg Cucumber
Vitamin B6 0.098mg 0.04mg Mustard Greens
Vitamin K 592.7µg 16.4µg Mustard Greens
Folate 9µg 7µg Mustard Greens
Choline 0.4mg 6mg Cucumber
Saturated Fat 0.012g 0.037g Mustard Greens
Monounsaturated Fat 0.11g 0.005g Mustard Greens
Polyunsaturated fat 0.046g 0.032g Mustard Greens
Tryptophan 0.005mg Cucumber
Threonine 0.019mg Cucumber
Isoleucine 0.021mg Cucumber
Leucine 0.029mg Cucumber
Lysine 0.029mg Cucumber
Methionine 0.006mg Cucumber
Phenylalanine 0.019mg Cucumber
Valine 0.022mg Cucumber
Histidine 0.01mg Cucumber
Fructose 0.87g Cucumber

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Cucumber
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
8%
Cucumber
Minerals Daily Need Coverage Score
17%
Mustard Greens
8%
Cucumber

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.025g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 11)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.