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  6. Omelette vs. Mustard Greens Raw

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

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Significant differences between Omelette and Mustard Greens Raw

  • Omelette is richer in Selenium, Choline, Vitamin B12, Vitamin B5, Vitamin B2, and Phosphorus, while Mustard Greens Raw are higher in Vitamin K, and Vitamin C.
  • Mustard Greens Raw covers your daily Vitamin K needs 211% more than Omelette.

Specific food types used in this comparison are Egg, whole, cooked, omelet and Mustard greens, raw.

Infographic

Omelette 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.
Omelette
Omelette
4
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Phosphorus +187.9%
Contains more Zinc +336%
Contains more Selenium +2766.7%
Contains more Calcium +139.6%
Contains more Iron +10.8%
Contains more Magnesium +190.9%
Contains more Potassium +228.2%
Contains less Sodium -87.1%
Contains more Copper +161.9%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
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 Phosphorus +187.9%
Contains more Zinc +336%
Contains more Selenium +2766.7%
Contains more Calcium +139.6%
Contains more Iron +10.8%
Contains more Magnesium +190.9%
Contains more Potassium +228.2%
Contains less Sodium -87.1%
Contains more Copper +161.9%

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.
Omelette
Omelette
5
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B5 +513.8%
Contains more Folate +225%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +390.1%
Contains more Vitamin E +55.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +1150%
Contains more Vitamin B6 +25.9%
Contains more Vitamin K +5622.2%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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 D +∞%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B5 +513.8%
Contains more Folate +225%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +390.1%
Contains more Vitamin E +55.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +1150%
Contains more Vitamin B6 +25.9%
Contains more Vitamin K +5622.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +269.6%
Contains more Fats +2676.2%
Contains more Carbs +629.7%
Contains more Water +19.1%
Contains more Other +35%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +269.6%
Contains more Fats +2676.2%
Contains more Carbs +629.7%
Contains more Water +19.1%
Contains more Other +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +5164.1%
Contains more Polyunsaturated fat +7036.8%
Contains less Saturated Fat -99.7%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 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 +5164.1%
Contains more Polyunsaturated fat +7036.8%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Mustard Greens Raw Opinion
Net carbs 0.64g 1.47g Mustard Greens Raw
Protein 10.57g 2.86g Omelette
Fats 11.66g 0.42g Omelette
Carbs 0.64g 4.67g Mustard Greens Raw
Calories 154kcal 27kcal Omelette
Sugar 0.31g 1.32g Omelette
Fiber 0g 3.2g Mustard Greens Raw
Calcium 48mg 115mg Mustard Greens Raw
Iron 1.48mg 1.64mg Mustard Greens Raw
Magnesium 11mg 32mg Mustard Greens Raw
Phosphorus 167mg 58mg Omelette
Potassium 117mg 384mg Mustard Greens Raw
Sodium 155mg 20mg Mustard Greens Raw
Zinc 1.09mg 0.25mg Omelette
Copper 0.063mg 0.165mg Mustard Greens Raw
Manganese 0.024mg Omelette
Selenium 25.8µg 0.9µg Omelette
Vitamin A 617IU 3024IU Mustard Greens Raw
Vitamin A RAE 172µg 151µg Omelette
Vitamin E 1.29mg 2.01mg Mustard Greens Raw
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.034mg 0.08mg Mustard Greens Raw
Vitamin B2 0.386mg 0.11mg Omelette
Vitamin B3 0.064mg 0.8mg Mustard Greens Raw
Vitamin B5 1.289mg 0.21mg Omelette
Vitamin B6 0.143mg 0.18mg Mustard Greens Raw
Folate 39µg 12µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 257.5µg Mustard Greens Raw
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 313mg 0mg Mustard Greens Raw
Trans Fat 0.709g 0g Mustard Greens Raw
Saturated Fat 3.319g 0.01g Mustard Greens Raw
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.092g Omelette
Polyunsaturated fat 2.712g 0.038g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette 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
38%
Omelette
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
37%
Omelette
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.01g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 32)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 135mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 3.309g)
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.
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.