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  6. Onion vs. Mustard Greens Raw

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

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Important differences between onions and mustard Greens Raw

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, calcium, potassium, vitamin B2, and fiber than onions.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of onions is 15.

The food varieties used in the comparison are Onions, raw and Mustard greens, raw.

Infographic

Onion 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +163%
Contains more IronIron +681%
Contains more CopperCopper +323.1%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +80%

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.
Onion
Onion
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more FolateFolate +58.3%
Contains more CholineCholine +1120%
Contains more Vitamin CVitamin C +845.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9950%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +589.7%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +64275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Mustard Greens Raw DV% diff.
Vitamin K 0.4µg 257.5µg 214%
Vitamin C 7.4mg 70mg 70%
Iron 0.21mg 1.64mg 18%
Vitamin A 0µg 151µg 17%
Copper 0.039mg 0.165mg 14%
Vitamin E 0.02mg 2.01mg 13%
Calcium 23mg 115mg 9%
Potassium 146mg 384mg 7%
Fiber 1.7g 3.2g 6%
Vitamin B2 0.027mg 0.11mg 6%
Manganese 0.129mg 6%
Magnesium 10mg 32mg 5%
Vitamin B6 0.12mg 0.18mg 5%
Protein 1.1g 2.86g 4%
Vitamin B3 0.116mg 0.8mg 4%
Phosphorus 29mg 58mg 4%
Vitamin B1 0.046mg 0.08mg 3%
Vitamin B5 0.123mg 0.21mg 2%
Folate 19µg 12µg 2%
Fructose 1.29g 2%
Carbs 9.34g 4.67g 2%
Selenium 0.5µg 0.9µg 1%
Sodium 4mg 20mg 1%
Choline 6.1mg 0.5mg 1%
Calories 40kcal 27kcal 1%
Zinc 0.17mg 0.25mg 1%
Fats 0.1g 0.42g 0%
Net carbs 7.64g 1.47g N/A
Sugar 4.24g 1.32g N/A
Saturated fat 0.042g 0.01g 0%
Monounsaturated fat 0.013g 0.092g 0%
Polyunsaturated fat 0.017g 0.038g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
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 CarbsCarbs +100%
Contains more ProteinProtein +160%
Contains more FatsFats +320%
Contains more OtherOther +285.7%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +607.7%
Contains more Poly. FatPolyunsaturated fat +123.5%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.