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  6. Mustard Greens vs. True morels

Mustard Greens vs. True morels — In-Depth Nutrition Comparison

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Differences between mustard Greens and true morels

  • Mustard Greens is higher in vitamin A and calcium; however, true morels are richer in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, vitamin B2, and potassium.
  • Mustard Greens's daily need coverage for vitamin A is 247% higher.
  • Mustard Greens has 3 times more calcium than true morels. While mustard Greens has 118mg of calcium, true morels have only 43mg.

The food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Mushrooms, morel, raw.

Infographic

Mustard Greens vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more CalciumCalcium +174.4%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +46.2%
Contains more PotassiumPotassium +153.7%
Contains more IronIron +1300%
Contains more CopperCopper +328.1%
Contains more ZincZinc +822.7%
Contains more PhosphorusPhosphorus +361.9%
Contains more SeleniumSelenium +266.7%

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% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +68.3%
Contains more Vitamin B2Vitamin B2 +225.4%
Contains more Vitamin B3Vitamin B3 +420.1%
Contains more Vitamin B5Vitamin B5 +266.7%
Contains more Vitamin B6Vitamin B6 +38.8%
~equal in Vitamin B12 ~µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mustard Greens True morels DV% diff.
Vitamin K 592.7µg 494%
Iron 0.87mg 12.18mg 141%
Vitamin A 618µg 0µg 69%
Copper 0.146mg 0.625mg 53%
Vitamin C 25.3mg 28%
Manganese 0.587mg 26%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 42mg 194mg 22%
Zinc 0.22mg 2.03mg 16%
Vitamin E 1.78mg 12%
Vitamin B2 0.063mg 0.205mg 11%
Vitamin B3 0.433mg 2.252mg 11%
Calcium 118mg 43mg 8%
Potassium 162mg 411mg 7%
Vitamin B5 0.12mg 0.44mg 6%
Vitamin B6 0.098mg 0.136mg 3%
Polyunsaturated fat 0.046g 0.433g 3%
Selenium 0.6µg 2.2µg 3%
Fiber 2g 2.8g 3%
Vitamin B1 0.041mg 0.069mg 2%
Sodium 9mg 21mg 1%
Protein 2.56g 3.12g 1%
Magnesium 13mg 19mg 1%
Calories 26kcal 31kcal 0%
Fats 0.47g 0.57g 0%
Carbs 4.51g 5.1g 0%
Net carbs 2.51g 2.3g N/A
Sugar 1.41g 0.6g N/A
Folate 9µg 9µg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0.065g 0%
Monounsaturated fat 0.11g 0.052g 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +21.9%
Contains more FatsFats +21.3%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +135.3%
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +111.5%
Contains more Poly. FatPolyunsaturated fat +841.3%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.