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  6. Oat vs. Mustard Greens Raw

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

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How are Oat and Mustard Greens Raw different?

  • Oat is richer in Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Fiber, and Vitamin B5, while Mustard Greens Raw are higher in Vitamin C, and Vitamin A RAE.
  • Mustard Greens Raw covers your daily need of Vitamin C 78% more than Oat.
  • Oat contains 16 times more Zinc than Mustard Greens Raw. Oat contains 3.97mg of Zinc, while Mustard Greens Raw contain 0.25mg.

Oats and Mustard greens, raw types were used in this article.

Infographic

Oat 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.
Oat
Oat
8
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +187.8%
Contains more Magnesium +453.1%
Contains more Phosphorus +801.7%
Contains more Potassium +11.7%
Contains less Sodium -90%
Contains more Zinc +1488%
Contains more Copper +279.4%
Contains more Calcium +113%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 Iron +187.8%
Contains more Magnesium +453.1%
Contains more Phosphorus +801.7%
Contains more Potassium +11.7%
Contains less Sodium -90%
Contains more Zinc +1488%
Contains more Copper +279.4%
Contains more Calcium +113%

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.
Oat
Oat
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +853.8%
Contains more Vitamin B2 +26.4%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B5 +542.4%
Contains more Folate +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +51.3%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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 +853.8%
Contains more Vitamin B2 +26.4%
Contains more Vitamin B3 +20.1%
Contains more Vitamin B5 +542.4%
Contains more Folate +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +51.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +490.6%
Contains more Fats +1542.9%
Contains more Carbs +1319.1%
Contains more Other +27.4%
Contains more Water +1003.4%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +490.6%
Contains more Fats +1542.9%
Contains more Carbs +1319.1%
Contains more Other +27.4%
Contains more Water +1003.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +2267.4%
Contains more Polyunsaturated fat +6571.1%
Contains less Saturated Fat -99.2%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 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 +2267.4%
Contains more Polyunsaturated fat +6571.1%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Mustard Greens Raw
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 Oat Mustard Greens Raw Opinion
Net carbs 55.67g 1.47g Oat
Protein 16.89g 2.86g Oat
Fats 6.9g 0.42g Oat
Carbs 66.27g 4.67g Oat
Calories 389kcal 27kcal Oat
Sugar 1.32g Oat
Fiber 10.6g 3.2g Oat
Calcium 54mg 115mg Mustard Greens Raw
Iron 4.72mg 1.64mg Oat
Magnesium 177mg 32mg Oat
Phosphorus 523mg 58mg Oat
Potassium 429mg 384mg Oat
Sodium 2mg 20mg Oat
Zinc 3.97mg 0.25mg Oat
Copper 0.626mg 0.165mg Oat
Manganese 4.916mg Oat
Selenium 0.9µg Mustard Greens Raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.763mg 0.08mg Oat
Vitamin B2 0.139mg 0.11mg Oat
Vitamin B3 0.961mg 0.8mg Oat
Vitamin B5 1.349mg 0.21mg Oat
Vitamin B6 0.119mg 0.18mg Mustard Greens Raw
Folate 56µg 12µg Oat
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 0.01g Mustard Greens Raw
Monounsaturated Fat 2.178g 0.092g Oat
Polyunsaturated fat 2.535g 0.038g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
154%
Oat
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 18mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.207g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 27)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.