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  6. Mustard Greens vs. Wheat

Mustard Greens vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between mustard Greens and wheat

  • Mustard Greens has more vitamin A, calcium, and vitamin E; however, wheat is richer in selenium, phosphorus, zinc, vitamin B3, iron, fiber, and magnesium.
  • Mustard Greens covers your daily vitamin A needs 247% more than wheat.
  • Wheat has 13 times less calcium than mustard Greens. Mustard Greens has 118mg of calcium, while wheat has 9mg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of mustard Greens is 32.

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

Infographic

Mustard Greens vs Wheat 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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1211.1%
Contains more MagnesiumMagnesium +269.2%
Contains more IronIron +102.3%
Contains more CopperCopper +41.8%
Contains more ZincZinc +736.4%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +5216.7%
~equal in Potassium ~164mg

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% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Wheat
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +641.7%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Wheat DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 618µg 69%
Selenium 0.6µg 31.9µg 57%
Manganese 1.03mg 45%
Vitamin C 25.3mg 28%
Zinc 0.22mg 1.84mg 15%
Phosphorus 42mg 147mg 15%
Vitamin B3 0.433mg 2.305mg 12%
Calcium 118mg 9mg 11%
Iron 0.87mg 1.76mg 11%
Vitamin E 1.78mg 0.24mg 10%
Fiber 2g 4.3g 9%
Carbs 4.51g 27.6g 8%
Magnesium 13mg 48mg 8%
Copper 0.146mg 0.207mg 7%
Protein 2.56g 5.71g 6%
Calories 26kcal 132kcal 5%
Vitamin B1 0.041mg 0.095mg 5%
Vitamin B2 0.063mg 0.03mg 3%
Vitamin B5 0.12mg 2%
Vitamin B6 0.098mg 0.07mg 2%
Fats 0.47g 0.83g 1%
Folate 9µg 11µg 1%
Polyunsaturated fat 0.046g 0.243g 1%
Net carbs 2.51g 23.3g N/A
Potassium 162mg 164mg 0%
Sugar 1.41g 3.07g N/A
Sodium 9mg 8mg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.012g 0.077g 0%
Choline 0.4mg 0%
Monounsaturated fat 0.11g 0.084g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +40.8%
Contains more ProteinProtein +123%
Contains more FatsFats +76.6%
Contains more CarbsCarbs +512%
~equal in Other ~0.68g

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +31%
Contains more Poly. FatPolyunsaturated fat +428.3%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.