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Mustard Greens vs. Triticale — In-Depth Nutrition Comparison

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Significant differences between Mustard Greens and Triticale

  • Mustard Greens has more Vitamin A RAE, and Vitamin C, however, Triticale is richer in Phosphorus, Copper, Vitamin B1, Zinc, Magnesium, Vitamin B5, Iron, and Folate.
  • Mustard Greens covers your daily Vitamin A RAE needs 69% more than Triticale.

Specific food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Triticale.

Infographic

Mustard Greens vs Triticale 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.
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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +218.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +104.9%
Contains more IronIron +195.4%
Contains more CopperCopper +213%
Contains more ZincZinc +1468.2%
Contains more PhosphorusPhosphorus +752.4%
Contains less SodiumSodium -44.4%

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 0% 0% 18% 0% 104% 31% 27% 79% 32% 0% 0% 55% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +97.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +914.6%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B3Vitamin B3 +230.3%
Contains more Vitamin B5Vitamin B5 +1002.5%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more FolateFolate +711.1%
~equal in Vitamin D ~0µg
~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
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +773.3%
Contains more ProteinProtein +409.8%
Contains more FatsFats +344.7%
Contains more CarbsCarbs +1499.3%
Contains more OtherOther +226.5%

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
25% 14% 61%
Saturated Fat: Sat. Fat 0.366 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated Fat -96.7%
Contains more Mono. FatMonounsaturated Fat +91.8%
Contains more Poly. FatPolyunsaturated fat +1884.8%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Triticale Opinion
Calories 26kcal 336kcal Triticale
Protein 2.56g 13.05g Triticale
Fats 0.47g 2.09g Triticale
Vitamin C 25.3mg 0mg Mustard Greens
Net carbs 2.51g 72.13g Triticale
Carbs 4.51g 72.13g Triticale
Magnesium 13mg 130mg Triticale
Calcium 118mg 37mg Mustard Greens
Potassium 162mg 332mg Triticale
Iron 0.87mg 2.57mg Triticale
Sugar 1.41g Triticale
Fiber 2g Mustard Greens
Copper 0.146mg 0.457mg Triticale
Zinc 0.22mg 3.45mg Triticale
Phosphorus 42mg 358mg Triticale
Sodium 9mg 5mg Triticale
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.9mg Mustard Greens
Manganese 3.21mg Triticale
Selenium 0.6µg Mustard Greens
Vitamin B1 0.041mg 0.416mg Triticale
Vitamin B2 0.063mg 0.134mg Triticale
Vitamin B3 0.433mg 1.43mg Triticale
Vitamin B5 0.12mg 1.323mg Triticale
Vitamin B6 0.098mg 0.138mg Triticale
Vitamin K 592.7µg Mustard Greens
Folate 9µg 73µg Triticale
Choline 0.4mg Mustard Greens
Saturated Fat 0.012g 0.366g Mustard Greens
Monounsaturated Fat 0.11g 0.211g Triticale
Polyunsaturated fat 0.046g 0.913g Triticale
Tryptophan 0.157mg Triticale
Threonine 0.405mg Triticale
Isoleucine 0.479mg Triticale
Leucine 0.911mg Triticale
Lysine 0.365mg Triticale
Methionine 0.204mg Triticale
Phenylalanine 0.638mg Triticale
Valine 0.609mg Triticale
Histidine 0.311mg Triticale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Triticale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
186%
Mustard Greens
27%
Triticale
Minerals Daily Need Coverage Score
17%
Mustard Greens
105%
Triticale

Comparison summary

Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Triticale
Triticale contains less Sodium (difference - 4mg)
Which food is cheaper?
Triticale
Triticale is cheaper (difference - $1.4)
Which food is richer in minerals?
Triticale
Triticale is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.354g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 34)
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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.