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Mustard Greens vs Sun-dried tomato - In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Sun-dried tomato?

  • Mustard Greens have less Vitamin C, Potassium, Copper, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B6 than Sun-dried tomato.
  • Sun-dried tomato's daily need coverage for Vitamin C is 35% higher.
  • Mustard Greens contain less Sodium.

We used Mustard greens, raw and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Mustard Greens vs Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +144.7%
Contains less Sodium -92.5%
Contains more Iron +63.4%
Contains more Magnesium +153.1%
Contains more Phosphorus +139.7%
Contains more Potassium +307.6%
Contains more Zinc +212%
Contains more Copper +186.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Contains more Calcium +144.7%
Contains less Sodium -92.5%
Contains more Iron +63.4%
Contains more Magnesium +153.1%
Contains more Phosphorus +139.7%
Contains more Potassium +307.6%
Contains more Zinc +212%
Contains more Copper +186.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +135.1%
Contains more Vitamin C +45.4%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +77.2%
Contains more Folate +91.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +135.1%
Contains more Vitamin C +45.4%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +77.2%
Contains more Folate +91.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Sun-dried tomato
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Sun-dried tomato Opinion
Net carbs 1.47g 17.53g Sun-dried tomato
Protein 2.86g 5.06g Sun-dried tomato
Fats 0.42g 14.08g Sun-dried tomato
Carbs 4.67g 23.33g Sun-dried tomato
Calories 27kcal 213kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar 1.32g g Sun-dried tomato
Fiber 3.2g 5.8g Sun-dried tomato
Calcium 115mg 47mg Mustard Greens
Iron 1.64mg 2.68mg Sun-dried tomato
Magnesium 32mg 81mg Sun-dried tomato
Phosphorus 58mg 139mg Sun-dried tomato
Potassium 384mg 1565mg Sun-dried tomato
Sodium 20mg 266mg Mustard Greens
Zinc 0.25mg 0.78mg Sun-dried tomato
Copper 0.165mg 0.473mg Sun-dried tomato
Vitamin A 3024IU 1286IU Mustard Greens
Vitamin E 2.01mg mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 101.8mg Sun-dried tomato
Vitamin B1 0.08mg 0.193mg Sun-dried tomato
Vitamin B2 0.11mg 0.383mg Sun-dried tomato
Vitamin B3 0.8mg 3.63mg Sun-dried tomato
Vitamin B5 0.21mg 0.479mg Sun-dried tomato
Vitamin B6 0.18mg 0.319mg Sun-dried tomato
Folate 12µg 23µg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K 257.5µg µg Mustard Greens
Tryptophan mg 0.037mg Sun-dried tomato
Threonine mg 0.128mg Sun-dried tomato
Isoleucine mg 0.121mg Sun-dried tomato
Leucine mg 0.185mg Sun-dried tomato
Lysine mg 0.186mg Sun-dried tomato
Methionine mg 0.044mg Sun-dried tomato
Phenylalanine mg 0.131mg Sun-dried tomato
Valine mg 0.13mg Sun-dried tomato
Histidine mg 0.077mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 1.893g Mustard Greens
Monounsaturated Fat 0.092g 8.663g Sun-dried tomato
Polyunsaturated fat 0.038g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
62
Sun-dried tomato
Mineral Summary Score
30
Mustard Greens
73
Sun-dried tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
30%
Sun-dried tomato
Carbohydrates
5%
Mustard Greens
23%
Sun-dried tomato
Fats
2%
Mustard Greens
65%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 246mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 1.883g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.