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  6. Mustard Greens vs. Millet flour

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

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How are mustard Greens and millet flour different?

  • Mustard Greens is richer in vitamin K and vitamin C, while millet flour is higher in selenium, copper, iron, vitamin B3, phosphorus, vitamin B1, magnesium, and vitamin B5.
  • Mustard Greens covers your daily need for vitamin K, 493% more than millet flour.
  • Millet flour has a higher glycemic index (70) than mustard Greens (32).

Mustard greens, cooked, boiled, drained, without salt and Millet flour types were used in this article.

Infographic

Mustard Greens vs Millet 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +742.9%
Contains more MagnesiumMagnesium +815.4%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +352.9%
Contains more CopperCopper +266.4%
Contains more ZincZinc +1095.5%
Contains more PhosphorusPhosphorus +578.6%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +5350%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1518.2%
Contains more Vitamin KVitamin K +73987.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +907.3%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +1290.3%
Contains more Vitamin B5Vitamin B5 +955.8%
Contains more Vitamin B6Vitamin B6 +279.6%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +958.6%
Contains more ProteinProtein +319.9%
Contains more FatsFats +804.3%
Contains more CarbsCarbs +1565.6%
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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +740%
Contains more Poly. FatPolyunsaturated fat +5591.3%

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 Millet flour
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Millet flour DV% diff.
Vitamin K 592.7µg 0.8µg 493%
Vitamin A 618µg 69%
Selenium 0.6µg 32.7µg 58%
Manganese 1.002mg 44%
Copper 0.146mg 0.535mg 43%
Iron 0.87mg 3.94mg 38%
Vitamin B3 0.433mg 6.02mg 35%
Phosphorus 42mg 285mg 35%
Vitamin B1 0.041mg 0.413mg 31%
Starch 69.88g 29%
Vitamin C 25.3mg 0mg 28%
Magnesium 13mg 119mg 25%
Carbs 4.51g 75.12g 24%
Vitamin B5 0.12mg 1.267mg 23%
Zinc 0.22mg 2.63mg 22%
Vitamin B6 0.098mg 0.372mg 21%
Calories 26kcal 382kcal 18%
Polyunsaturated fat 0.046g 2.618g 17%
Protein 2.56g 10.75g 16%
Vitamin E 1.78mg 0.11mg 11%
Calcium 118mg 14mg 10%
Folate 9µg 42µg 8%
Fiber 2g 3.5g 6%
Fats 0.47g 4.25g 6%
Saturated fat 0.012g 0.536g 2%
Monounsaturated fat 0.11g 0.924g 2%
Potassium 162mg 224mg 2%
Vitamin B2 0.063mg 0.073mg 1%
Net carbs 2.51g 71.62g N/A
Sugar 1.41g 1.66g N/A
Sodium 9mg 4mg 0%
Trans fat 0g 0.002g N/A
Choline 0.4mg 0%
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Millet flour
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
144%
Mustard Greens
33%
Millet flour
Minerals Daily Need Coverage Score
17%
Mustard Greens
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated fat?
Mustard Greens
Mustard Greens is lower in Saturated fat (difference - 0.524g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 5mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.