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  6. Olive vs. Mustard Greens Raw

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

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Summary of differences between Olive and Mustard Greens Raw

  • Olive has more Iron, and Copper, while Mustard Greens Raw has more Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B6, Potassium, Vitamin B2, and Phosphorus.
  • Mustard Greens Raw covers your daily need of Vitamin K 213% more than Olive.
  • Olive contains 37 times more Sodium than Mustard Greens Raw. While Olive contains 735mg of Sodium, Mustard Greens Raw contain only 20mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Mustard greens, raw.

Infographic

Olive 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.
Olive
Olive
3
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +101.2%
Contains more Copper +52.1%
Contains more Calcium +30.7%
Contains more Magnesium +700%
Contains more Phosphorus +1833.3%
Contains more Potassium +4700%
Contains less Sodium -97.3%
Contains more Zinc +13.6%
Equal in Selenium - 0.9
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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 +101.2%
Contains more Copper +52.1%
Contains more Calcium +30.7%
Contains more Magnesium +700%
Contains more Phosphorus +1833.3%
Contains more Potassium +4700%
Contains less Sodium -97.3%
Contains more Zinc +13.6%
Equal in Selenium - 0.9

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.
Olive
Olive
0
:
10
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +650.4%
Contains more Vitamin E +21.8%
Contains more Vitamin C +7677.8%
Contains more Vitamin B1 +2566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2062.2%
Contains more Vitamin B5 +1300%
Contains more Vitamin B6 +1900%
Contains more Folate +∞%
Contains more Vitamin K +18292.9%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 A +650.4%
Contains more Vitamin E +21.8%
Contains more Vitamin C +7677.8%
Contains more Vitamin B1 +2566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2062.2%
Contains more Vitamin B5 +1300%
Contains more Vitamin B6 +1900%
Contains more Folate +∞%
Contains more Vitamin K +18292.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +2442.9%
Contains more Carbs +34%
Contains more Other +65.2%
Contains more Protein +240.5%
Contains more Water +13.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +2442.9%
Contains more Carbs +34%
Contains more Other +65.2%
Contains more Protein +240.5%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +8473.9%
Contains more Polyunsaturated fat +2297.4%
Contains less Saturated Fat -99.3%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +8473.9%
Contains more Polyunsaturated fat +2297.4%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Mustard Greens Raw Opinion
Net carbs 3.06g 1.47g Olive
Protein 0.84g 2.86g Mustard Greens Raw
Fats 10.68g 0.42g Olive
Carbs 6.26g 4.67g Olive
Calories 115kcal 27kcal Olive
Sugar 0g 1.32g Olive
Fiber 3.2g 3.2g
Calcium 88mg 115mg Mustard Greens Raw
Iron 3.3mg 1.64mg Olive
Magnesium 4mg 32mg Mustard Greens Raw
Phosphorus 3mg 58mg Mustard Greens Raw
Potassium 8mg 384mg Mustard Greens Raw
Sodium 735mg 20mg Mustard Greens Raw
Zinc 0.22mg 0.25mg Mustard Greens Raw
Copper 0.251mg 0.165mg Olive
Manganese 0.02mg Olive
Selenium 0.9µg 0.9µg
Vitamin A 403IU 3024IU Mustard Greens Raw
Vitamin A RAE 20µg 151µg Mustard Greens Raw
Vitamin E 1.65mg 2.01mg Mustard Greens Raw
Vitamin C 0.9mg 70mg Mustard Greens Raw
Vitamin B1 0.003mg 0.08mg Mustard Greens Raw
Vitamin B2 0mg 0.11mg Mustard Greens Raw
Vitamin B3 0.037mg 0.8mg Mustard Greens Raw
Vitamin B5 0.015mg 0.21mg Mustard Greens Raw
Vitamin B6 0.009mg 0.18mg Mustard Greens Raw
Folate 0µg 12µg Mustard Greens Raw
Vitamin K 1.4µg 257.5µg Mustard Greens Raw
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.01g Mustard Greens Raw
Monounsaturated Fat 7.888g 0.092g Olive
Polyunsaturated fat 0.911g 0.038g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
35%
Olive
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 715mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.405g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.1)
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)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.