Mustard Greens vs. Bran — In-Depth Nutrition Comparison
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A recap on differences between mustard Greens and bran
- Mustard Greens has more vitamin A, vitamin C, calcium, copper, and vitamin B6; however, bran is higher in selenium, phosphorus, vitamin B1, and magnesium.
- Mustard Greens covers your daily vitamin A needs 247% more than bran.
- The glycemic index of bran is higher.
Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Oat bran, cooked.
Infographic
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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.
| Contains more CalciumCalcium | +1080% |
| Contains more PotassiumPotassium | +76.1% |
| Contains more CopperCopper | +121.2% |
| Contains more MagnesiumMagnesium | +207.7% |
| Contains more ZincZinc | +140.9% |
| Contains more PhosphorusPhosphorus | +183.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +1183.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +85.3% |
| Contains more Vitamin B3Vitamin B3 | +200.7% |
| Contains more Vitamin B6Vitamin B6 | +292% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +290.2% |
| Contains more Vitamin B5Vitamin B5 | +80.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 592.7µg | 494% | |
| Vitamin A | 618µg | 0µg | 69% |
| Manganese | 0.964mg | 42% | |
| Vitamin C | 25.3mg | 0mg | 28% |
| Selenium | 0.6µg | 7.7µg | 13% |
| Vitamin E | 1.78mg | 12% | |
| Phosphorus | 42mg | 119mg | 11% |
| Calcium | 118mg | 10mg | 11% |
| Vitamin B1 | 0.041mg | 0.16mg | 10% |
| Copper | 0.146mg | 0.066mg | 9% |
| Magnesium | 13mg | 40mg | 6% |
| Vitamin B6 | 0.098mg | 0.025mg | 6% |
| Zinc | 0.22mg | 0.53mg | 3% |
| Vitamin B5 | 0.12mg | 0.217mg | 2% |
| Fiber | 2g | 2.6g | 2% |
| Vitamin B3 | 0.433mg | 0.144mg | 2% |
| Potassium | 162mg | 92mg | 2% |
| Carbs | 4.51g | 11.44g | 2% |
| Polyunsaturated fat | 0.046g | 0.339g | 2% |
| Vitamin B2 | 0.063mg | 0.034mg | 2% |
| Folate | 9µg | 6µg | 1% |
| Saturated fat | 0.012g | 0.163g | 1% |
| Calories | 26kcal | 40kcal | 1% |
| Protein | 2.56g | 3.21g | 1% |
| Fats | 0.47g | 0.86g | 1% |
| Net carbs | 2.51g | 8.84g | N/A |
| Iron | 0.87mg | 0.88mg | 0% |
| Sugar | 1.41g | N/A | |
| Sodium | 9mg | 1mg | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.11g | 0.291g | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
| Contains more OtherOther | +38.8% |
| Contains more ProteinProtein | +25.4% |
| Contains more FatsFats | +83% |
| Contains more CarbsCarbs | +153.7% |
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
Saturated fat:
Sat. Fat
0.163 g
Monounsaturated fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +164.5% |
| Contains more Poly. FatPolyunsaturated fat | +637% |
