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

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The main differences between pasta and mustard Greens Raw

  • Pasta has more folate and vitamin B1; however, mustard Greens Raw have more vitamin C, vitamin A, vitamin B6, calcium, potassium, copper, and iron.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Pasta has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Mustard greens, raw.

Infographic

Pasta 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.
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 more ZincZinc +124%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +1816.7%
Contains more PotassiumPotassium +1500%
Contains more IronIron +43.9%
Contains more CopperCopper +77.4%
~equal in Phosphorus ~58mg

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.
Pasta
5
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +429.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 ProteinProtein +80.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +433.8%
Contains more WaterWater +32.3%
Contains more OtherOther +335.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 more Mono. FatMonounsaturated fat +34.8%
Contains more Poly. FatPolyunsaturated fat +1028.9%
Contains less Sat. FatSaturated fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Vitamin A 6µg 151µg 16%
Vitamin E 2.01mg 13%
Folate 64µg 12µg 13%
Fiber 3.2g 13%
Vitamin B6 0.034mg 0.18mg 11%
Potassium 24mg 384mg 11%
Vitamin B1 0.209mg 0.08mg 11%
Cholesterol 33mg 0mg 11%
Calcium 6mg 115mg 11%
Manganese 0.224mg 10%
Copper 0.093mg 0.165mg 8%
Carbs 24.93g 4.67g 7%
Vitamin B12 0.14µg 0µg 6%
Iron 1.14mg 1.64mg 6%
Protein 5.15g 2.86g 5%
Calories 131kcal 27kcal 5%
Magnesium 18mg 32mg 3%
Zinc 0.56mg 0.25mg 3%
Vitamin B2 0.15mg 0.11mg 3%
Polyunsaturated fat 0.429g 0.038g 3%
Selenium 0.9µg 2%
Sodium 6mg 20mg 1%
Phosphorus 63mg 58mg 1%
Fats 1.05g 0.42g 1%
Saturated fat 0.15g 0.01g 1%
Vitamin B5 0.183mg 0.21mg 1%
Vitamin B3 0.992mg 0.8mg 1%
Net carbs 24.93g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.124g 0.092g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
16%
Pasta
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.14g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.