Mustard Greens vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between Mustard Greens and Potato
- Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Calcium, however, Potato is higher in Vitamin B6, Potassium, Vitamin B3, and Vitamin B5.
- Mustard Greens covers your daily Vitamin K needs 492% more than Potato.
- Potato contains 618 times less Vitamin A RAE than Mustard Greens. Mustard Greens contains 618µg of Vitamin A RAE, while Potato contains 1µg.
Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt.
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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
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Calcium
+686.7%
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Copper
+23.7%
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Selenium
+50%
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Iron
+24.1%
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Magnesium
+115.4%
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Phosphorus
+66.7%
Contains
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Potassium
+230.2%
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Zinc
+63.6%
Contains
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Calcium
+686.7%
Contains
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Copper
+23.7%
Contains
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Selenium
+50%
Contains
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Iron
+24.1%
Contains
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Magnesium
+115.4%
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Phosphorus
+66.7%
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Potassium
+230.2%
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Zinc
+63.6%
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.
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Contains
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Vitamin A
+123600%
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Vitamin E
+4350%
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Vitamin C
+163.5%
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Vitamin B2
+31.3%
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Vitamin K
+29535%
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Vitamin B1
+56.1%
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Vitamin B3
+225.6%
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Vitamin B5
+213.3%
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Vitamin B6
+217.3%
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Folate
+211.1%
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Vitamin A
+123600%
Contains
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Vitamin E
+4350%
Contains
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Vitamin C
+163.5%
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Vitamin B2
+31.3%
Contains
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Vitamin K
+29535%
Contains
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Vitamin B1
+56.1%
Contains
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Vitamin B3
+225.6%
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Vitamin B5
+213.3%
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Vitamin B6
+217.3%
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Folate
+211.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+261.5%
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Water
+22.6%
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Carbs
+369%
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Other
+95.6%
Equal in Protein - 2.5
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
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Fats
+261.5%
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Water
+22.6%
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Carbs
+369%
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Other
+95.6%
Equal in Protein - 2.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-64.7%
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Monounsaturated Fat
+3566.7%
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Polyunsaturated fat
+23.9%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Contains
less
Saturated Fat
-64.7%
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Monounsaturated Fat
+3566.7%
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Polyunsaturated fat
+23.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.51g | 18.95g |
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| Protein | 2.56g | 2.5g |
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| Fats | 0.47g | 0.13g |
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| Carbs | 4.51g | 21.15g |
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| Calories | 26kcal | 93kcal |
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| Starch | 17.27g |
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| Fructose | 0.34g |
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| Sugar | 1.41g | 1.18g |
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| Fiber | 2g | 2.2g |
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| Calcium | 118mg | 15mg |
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| Iron | 0.87mg | 1.08mg |
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| Magnesium | 13mg | 28mg |
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| Phosphorus | 42mg | 70mg |
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| Potassium | 162mg | 535mg |
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| Sodium | 9mg | 10mg |
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| Zinc | 0.22mg | 0.36mg |
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| Copper | 0.146mg | 0.118mg |
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| Manganese | 0.219mg |
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| Selenium | 0.6µg | 0.4µg |
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| Vitamin A | 12370IU | 10IU |
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| Vitamin A RAE | 618µg | 1µg |
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| Vitamin E | 1.78mg | 0.04mg |
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| Vitamin C | 25.3mg | 9.6mg |
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| Vitamin B1 | 0.041mg | 0.064mg |
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| Vitamin B2 | 0.063mg | 0.048mg |
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| Vitamin B3 | 0.433mg | 1.41mg |
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| Vitamin B5 | 0.12mg | 0.376mg |
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| Vitamin B6 | 0.098mg | 0.311mg |
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| Folate | 9µg | 28µg |
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| Vitamin K | 592.7µg | 2µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.081mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.119mg |
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| Lysine | 0.13mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.125mg |
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| Histidine | 0.042mg |
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| Saturated Fat | 0.012g | 0.034g |
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| Monounsaturated Fat | 0.11g | 0.003g |
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| Polyunsaturated fat | 0.046g | 0.057g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
201%
17%
Minerals Daily Need Coverage Score
17%
22%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.23g)
Which food is cheaper?
Potato is cheaper (difference - $1.2)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.