Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Nutmeg
  5. Compare
  6. Nutmeg vs. Mustard Greens Raw

Nutmeg vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

A recap on differences between Nutmeg and Mustard Greens Raw

  • Nutmeg has more Copper, Fiber, Magnesium, Vitamin B1, Phosphorus, Iron, and Zinc, however, Mustard Greens Raw are higher in Vitamin K, and Vitamin C.
  • Mustard Greens Raw covers your daily Vitamin K needs 215% more than Nutmeg.
  • Mustard Greens Raw contain 2594 times less Saturated Fat than Nutmeg. Nutmeg contains 25.94g of Saturated Fat, while Mustard Greens Raw contain 0.01g.

Food varieties used in this article are Spices, nutmeg, ground and Mustard greens, raw.

Infographic

Nutmeg vs Mustard Greens Raw 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.
Nutmeg
Nutmeg
9
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +60%
Contains more Iron +85.4%
Contains more Magnesium +471.9%
Contains more Phosphorus +267.2%
Contains less Sodium -20%
Contains more Zinc +760%
Contains more Copper +522.4%
Contains more Selenium +77.8%
Equal in Potassium - 384
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +60%
Contains more Iron +85.4%
Contains more Magnesium +471.9%
Contains more Phosphorus +267.2%
Contains less Sodium -20%
Contains more Zinc +760%
Contains more Copper +522.4%
Contains more Selenium +77.8%
Equal in Potassium - 384

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.
Nutmeg
Nutmeg
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +332.5%
Contains more Vitamin B3 +62.4%
Contains more Folate +533.3%
Contains more Vitamin A +2864.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +2233.3%
Contains more Vitamin B2 +93%
Contains more Vitamin B6 +12.5%
Contains more Vitamin K +∞%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Mustard Greens Raw
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%
Contains more Vitamin B1 +332.5%
Contains more Vitamin B3 +62.4%
Contains more Folate +533.3%
Contains more Vitamin A +2864.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +2233.3%
Contains more Vitamin B2 +93%
Contains more Vitamin B6 +12.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +104.2%
Contains more Fats +8545.2%
Contains more Carbs +955.5%
Contains more Other +72.6%
Contains more Water +1355.9%
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +104.2%
Contains more Fats +8545.2%
Contains more Carbs +955.5%
Contains more Other +72.6%
Contains more Water +1355.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +3400%
Contains more Polyunsaturated fat +821.1%
Contains less Saturated Fat -100%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +3400%
Contains more Polyunsaturated fat +821.1%
Contains less Saturated Fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Mustard Greens Raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Mustard Greens Raw Opinion
Net carbs 28.49g 1.47g Nutmeg
Protein 5.84g 2.86g Nutmeg
Fats 36.31g 0.42g Nutmeg
Carbs 49.29g 4.67g Nutmeg
Calories 525kcal 27kcal Nutmeg
Sugar 2.99g 1.32g Mustard Greens Raw
Fiber 20.8g 3.2g Nutmeg
Calcium 184mg 115mg Nutmeg
Iron 3.04mg 1.64mg Nutmeg
Magnesium 183mg 32mg Nutmeg
Phosphorus 213mg 58mg Nutmeg
Potassium 350mg 384mg Mustard Greens Raw
Sodium 16mg 20mg Nutmeg
Zinc 2.15mg 0.25mg Nutmeg
Copper 1.027mg 0.165mg Nutmeg
Manganese 2.9mg Nutmeg
Selenium 1.6µg 0.9µg Nutmeg
Vitamin A 102IU 3024IU Mustard Greens Raw
Vitamin A RAE 5µg 151µg Mustard Greens Raw
Vitamin E 0mg 2.01mg Mustard Greens Raw
Vitamin C 3mg 70mg Mustard Greens Raw
Vitamin B1 0.346mg 0.08mg Nutmeg
Vitamin B2 0.057mg 0.11mg Mustard Greens Raw
Vitamin B3 1.299mg 0.8mg Nutmeg
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.16mg 0.18mg Mustard Greens Raw
Folate 76µg 12µg Nutmeg
Vitamin K 0µg 257.5µg Mustard Greens Raw
Saturated Fat 25.94g 0.01g Mustard Greens Raw
Monounsaturated Fat 3.22g 0.092g Nutmeg
Polyunsaturated fat 0.35g 0.038g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nutmeg
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
121%
Nutmeg
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.67g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 25.93g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $4.6)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.