Mustard Greens vs. Quinoa — In-Depth Nutrition Comparison
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How are mustard Greens and quinoa different?
- Mustard Greens is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E, while quinoa is higher in phosphorus, magnesium, folate, zinc, and iron.
- Mustard Greens covers your daily need for vitamin K 494% more than quinoa.
- Quinoa has a higher glycemic index (53) than mustard Greens (32).
Mustard greens, cooked, boiled, drained, without salt and Quinoa, cooked types were used in this article.
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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 | +594.1% |
| Contains more MagnesiumMagnesium | +392.3% |
| Contains more IronIron | +71.3% |
| Contains more CopperCopper | +31.5% |
| Contains more ZincZinc | +395.5% |
| Contains more PhosphorusPhosphorus | +261.9% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +366.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +247300% |
| Contains more Vitamin EVitamin E | +182.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +161% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B6Vitamin B6 | +25.5% |
| Contains more FolateFolate | +366.7% |
| Contains more CholineCholine | +5650% |
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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more WaterWater | +28.2% |
| Contains more ProteinProtein | +71.9% |
| Contains more FatsFats | +308.5% |
| Contains more CarbsCarbs | +372.3% |
| Contains more OtherOther | +13.2% |
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
0.231 g
Monounsaturated Fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated Fat | -94.8% |
| Contains more Mono. FatMonounsaturated Fat | +380% |
| Contains more Poly. FatPolyunsaturated fat | +2243.5% |
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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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 |
| Calories | 26kcal | 120kcal |
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| Protein | 2.56g | 4.4g |
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| Fats | 0.47g | 1.92g |
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| Vitamin C | 25.3mg | 0mg |
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| Net carbs | 2.51g | 18.5g |
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| Carbs | 4.51g | 21.3g |
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| Magnesium | 13mg | 64mg |
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| Calcium | 118mg | 17mg |
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| Potassium | 162mg | 172mg |
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| Iron | 0.87mg | 1.49mg |
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| Sugar | 1.41g | 0.87g |
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| Fiber | 2g | 2.8g |
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| Copper | 0.146mg | 0.192mg |
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| Zinc | 0.22mg | 1.09mg |
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| Starch | 17.63g |
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| Phosphorus | 42mg | 152mg |
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| Sodium | 9mg | 7mg |
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| Vitamin A | 12370IU | 5IU |
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| Vitamin A | 618µg | 0µg |
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| Vitamin E | 1.78mg | 0.63mg |
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| Manganese | 0.631mg |
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| Selenium | 0.6µg | 2.8µg |
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| Vitamin B1 | 0.041mg | 0.107mg |
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| Vitamin B2 | 0.063mg | 0.11mg |
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| Vitamin B3 | 0.433mg | 0.412mg |
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| Vitamin B5 | 0.12mg |
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| Vitamin B6 | 0.098mg | 0.123mg |
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| Vitamin K | 592.7µg | 0µg |
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| Folate | 9µg | 42µg |
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| Choline | 0.4mg | 23mg |
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| Saturated Fat | 0.012g | 0.231g |
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| Monounsaturated Fat | 0.11g | 0.528g |
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| Polyunsaturated fat | 0.046g | 1.078g |
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| Tryptophan | 0.052mg |
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| Threonine | 0.131mg |
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| Isoleucine | 0.157mg |
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| Leucine | 0.261mg |
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| Lysine | 0.239mg |
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| Methionine | 0.096mg |
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| Phenylalanine | 0.185mg |
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| Valine | 0.185mg |
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| Histidine | 0.127mg |
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| Omega-3 - DHA | 0g | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
186%
11%
Minerals Daily Need Coverage Score
17%
38%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 2mg)
Which food is cheaper?
Quinoa is cheaper (difference - $1.4)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 21)
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.