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Mustard Greens vs. Tomato and vegetable juice, low sodium — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Tomato and vegetable juice, low sodium?

  • Mustard Greens is richer in Vitamin K, Vitamin A, Calcium, Vitamin E, and Iron, yet Tomato and vegetable juice, low sodium is richer in Copper.
  • Mustard Greens's daily need coverage for Vitamin K is 490% higher.
  • Mustard Greens has 11 times more Calcium than Tomato and vegetable juice, low sodium. Mustard Greens has 118mg of Calcium, while Tomato and vegetable juice, low sodium has 11mg.
  • Mustard Greens contains less Sugar.

We used Mustard greens, cooked, boiled, drained, without salt and Tomato and vegetable juice, low sodium types in this comparison.

Infographic

Mustard Greens vs Tomato and vegetable juice, low sodium 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 17% 16% 67% 5.5% 7.3% 7.6% 0% 2.7%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +972.7%
Contains more IronIron +107.1%
Contains more PhosphorusPhosphorus +147.1%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +20%
Contains more PotassiumPotassium +19.1%
Contains more CopperCopper +37%
~equal in Zinc ~0.2mg
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 93% 6.4% 0% 10% 6.9% 14% 0% 32% 0% 13% 16% 3.9%
Contains more Vitamin AVitamin A +694%
Contains more Vitamin EVitamin E +456.3%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +11083%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +133.3%
Contains more CholineCholine +1700%
~equal in Vitamin C ~27.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
5% 94%
Protein: 0.6 g
Fats: 0.1 g
Carbs: 4.59 g
Water: 93.5 g
Other: 1.21 g
Contains more ProteinProtein +326.7%
Contains more FatsFats +370%
Contains more OtherOther +77.9%
~equal in Carbs ~4.59g
~equal in Water ~93.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
19% 22% 58%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated Fat -14.3%
Contains more Mono. FatMonounsaturated Fat +587.5%
~equal in Polyunsaturated fat ~0.042g

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 Tomato and vegetable juice, low sodium
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Tomato and vegetable juice, low sodium Opinion
Calories 26kcal 22kcal Mustard Greens
Protein 2.56g 0.6g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Vitamin C 25.3mg 27.7mg Tomato and vegetable juice, low sodium
Net carbs 2.51g 3.79g Tomato and vegetable juice, low sodium
Carbs 4.51g 4.59g Tomato and vegetable juice, low sodium
Magnesium 13mg 11mg Mustard Greens
Calcium 118mg 11mg Mustard Greens
Potassium 162mg 193mg Tomato and vegetable juice, low sodium
Iron 0.87mg 0.42mg Mustard Greens
Sugar 1.41g 3.28g Mustard Greens
Fiber 2g 0.8g Mustard Greens
Copper 0.146mg 0.2mg Tomato and vegetable juice, low sodium
Zinc 0.22mg 0.2mg Mustard Greens
Phosphorus 42mg 17mg Mustard Greens
Sodium 9mg 58mg Mustard Greens
Vitamin A 12370IU 1558IU Mustard Greens
Vitamin A 618µg 78µg Mustard Greens
Vitamin E 1.78mg 0.32mg Mustard Greens
Selenium 0.6µg 0.5µg Mustard Greens
Vitamin B1 0.041mg 0.04mg Mustard Greens
Vitamin B2 0.063mg 0.03mg Mustard Greens
Vitamin B3 0.433mg 0.73mg Tomato and vegetable juice, low sodium
Vitamin B5 0.12mg Mustard Greens
Vitamin B6 0.098mg 0.14mg Tomato and vegetable juice, low sodium
Vitamin K 592.7µg 5.3µg Mustard Greens
Folate 9µg 21µg Tomato and vegetable juice, low sodium
Choline 0.4mg 7.2mg Tomato and vegetable juice, low sodium
Saturated Fat 0.012g 0.014g Mustard Greens
Monounsaturated Fat 0.11g 0.016g Mustard Greens
Polyunsaturated fat 0.046g 0.042g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Tomato and vegetable juice, low sodium
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mustard Greens
22%
Tomato and vegetable juice, low sodium
Minerals Daily Need Coverage Score
17%
Mustard Greens
13%
Tomato and vegetable juice, low sodium

Comparison summary

Which food is lower in glycemic index?
Tomato and vegetable juice, low sodium
Tomato and vegetable juice, low sodium is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomato and vegetable juice, low sodium
Tomato and vegetable juice, low sodium is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
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. Tomato and vegetable juice, low sodium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167708/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.