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  6. Mustard Greens vs. Potato flour

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

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The main differences between Mustard Greens and Potato flour

  • Mustard Greens has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Potato flour has more Vitamin B6, Potassium, Vitamin B3, Phosphorus, Fiber, Vitamin B1, and Magnesium.
  • Daily need coverage for Vitamin K from Mustard Greens is 494% higher.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Potato flour.

Infographic

Mustard Greens vs Potato 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.
Mustard Greens
Mustard Greens
2
:
8
Potato flour
Potato flour
Contains more Calcium +81.5%
Contains less Sodium -83.6%
Contains more Iron +58.6%
Contains more Magnesium +400%
Contains more Phosphorus +300%
Contains more Potassium +517.9%
Contains more Zinc +145.5%
Contains more Copper +34.9%
Contains more Selenium +83.3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +81.5%
Contains less Sodium -83.6%
Contains more Iron +58.6%
Contains more Magnesium +400%
Contains more Phosphorus +300%
Contains more Potassium +517.9%
Contains more Zinc +145.5%
Contains more Copper +34.9%
Contains more Selenium +83.3%

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.
Mustard Greens
Mustard Greens
5
:
5
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +612%
Contains more Vitamin C +565.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +456.1%
Contains more Vitamin B3 +709.9%
Contains more Vitamin B5 +295%
Contains more Vitamin B6 +684.7%
Contains more Folate +177.8%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +612%
Contains more Vitamin C +565.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +456.1%
Contains more Vitamin B3 +709.9%
Contains more Vitamin B5 +295%
Contains more Vitamin B6 +684.7%
Contains more Folate +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Potato flour
Potato flour
Contains more Fats +38.2%
Contains more Water +1307.7%
Contains more Protein +169.5%
Contains more Carbs +1742.6%
Contains more Other +361.8%
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +38.2%
Contains more Water +1307.7%
Contains more Protein +169.5%
Contains more Carbs +1742.6%
Contains more Other +361.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Potato flour
Potato flour
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +1275%
Contains more Polyunsaturated fat +226.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +1275%
Contains more Polyunsaturated fat +226.1%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Potato flour Opinion
Net carbs 2.51g 77.2g Potato flour
Protein 2.56g 6.9g Potato flour
Fats 0.47g 0.34g Mustard Greens
Carbs 4.51g 83.1g Potato flour
Calories 26kcal 357kcal Potato flour
Sugar 1.41g 3.52g Mustard Greens
Fiber 2g 5.9g Potato flour
Calcium 118mg 65mg Mustard Greens
Iron 0.87mg 1.38mg Potato flour
Magnesium 13mg 65mg Potato flour
Phosphorus 42mg 168mg Potato flour
Potassium 162mg 1001mg Potato flour
Sodium 9mg 55mg Mustard Greens
Zinc 0.22mg 0.54mg Potato flour
Copper 0.146mg 0.197mg Potato flour
Manganese 0.313mg Potato flour
Selenium 0.6µg 1.1µg Potato flour
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.25mg Mustard Greens
Vitamin C 25.3mg 3.8mg Mustard Greens
Vitamin B1 0.041mg 0.228mg Potato flour
Vitamin B2 0.063mg 0.051mg Mustard Greens
Vitamin B3 0.433mg 3.507mg Potato flour
Vitamin B5 0.12mg 0.474mg Potato flour
Vitamin B6 0.098mg 0.769mg Potato flour
Folate 9µg 25µg Potato flour
Vitamin K 592.7µg 0µg Mustard Greens
Tryptophan 0.115mg Potato flour
Threonine 0.28mg Potato flour
Isoleucine 0.299mg Potato flour
Leucine 0.425mg Potato flour
Lysine 0.413mg Potato flour
Methionine 0.107mg Potato flour
Phenylalanine 0.316mg Potato flour
Valine 0.356mg Potato flour
Histidine 0.166mg Potato flour
Saturated Fat 0.012g 0.09g Mustard Greens
Monounsaturated Fat 0.11g 0.008g Mustard Greens
Polyunsaturated fat 0.046g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
201%
Mustard Greens
31%
Potato flour
Minerals Daily Need Coverage Score
17%
Mustard Greens
41%
Potato flour

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.078g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.