Mustard Greens vs. Wheat — In-Depth Nutrition Comparison
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Significant differences between Mustard Greens and Wheat
- Mustard Greens has more Calcium, and Vitamin E , however, Wheat is richer in Selenium, Phosphorus, Zinc, Vitamin B3, Iron, Fiber, Magnesium, and Copper.
- Wheat covers your daily Selenium needs 57% more than Mustard Greens.
- Wheat has 13 times less Calcium than Mustard Greens. Mustard Greens has 118mg of Calcium, while Wheat has 9mg.
Specific food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked.
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.
| 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% |
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 | +309150% |
| Contains more Vitamin E Vitamin 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
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:
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
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
0.077 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% |
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 26kcal | 132kcal |
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| Protein | 2.56g | 5.71g |
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| Fats | 0.47g | 0.83g |
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| Vitamin C | 25.3mg |
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| Net carbs | 2.51g | 23.3g |
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| Carbs | 4.51g | 27.6g |
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| Magnesium | 13mg | 48mg |
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| Calcium | 118mg | 9mg |
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| Potassium | 162mg | 164mg |
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| Iron | 0.87mg | 1.76mg |
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| Sugar | 1.41g | 3.07g |
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| Fiber | 2g | 4.3g |
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| Copper | 0.146mg | 0.207mg |
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| Zinc | 0.22mg | 1.84mg |
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| Phosphorus | 42mg | 147mg |
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| Sodium | 9mg | 8mg |
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| Vitamin A | 12370IU | 4IU |
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| Vitamin A RAE | 618µg |
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| Vitamin E | 1.78mg | 0.24mg |
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| Manganese | 1.03mg |
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| Selenium | 0.6µg | 31.9µg |
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| Vitamin B1 | 0.041mg | 0.095mg |
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| Vitamin B2 | 0.063mg | 0.03mg |
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| Vitamin B3 | 0.433mg | 2.305mg |
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| Vitamin B5 | 0.12mg |
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| Vitamin B6 | 0.098mg | 0.07mg |
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| Vitamin K | 592.7µg |
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| Folate | 9µg | 11µg |
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| Trans Fat | 0g | 0.002g |
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| Choline | 0.4mg |
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| Saturated Fat | 0.012g | 0.077g |
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| Monounsaturated Fat | 0.11g | 0.084g |
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| Polyunsaturated fat | 0.046g | 0.243g |
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| Tryptophan | 0.051mg |
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| Threonine | 0.172mg |
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| Isoleucine | 0.22mg |
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| Leucine | 0.432mg |
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| Lysine | 0.161mg |
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| Methionine | 0.097mg |
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| Phenylalanine | 0.3mg |
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| Valine | 0.267mg |
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| Histidine | 0.147mg |
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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%
8%
Minerals Daily Need Coverage Score
17%
61%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1mg)
Which food is cheaper?
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)