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  6. Peanut butter vs. Mustard Greens Raw

Peanut butter vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are Peanut butter and Mustard Greens Raw different?

  • Peanut butter is richer in Vitamin B3, Vitamin E , Phosphorus, Magnesium, Copper, Zinc, and Vitamin B6, while Mustard Greens Raw are higher in Vitamin K, and Vitamin C.
  • Mustard Greens Raw covers your daily need of Vitamin K 214% more than Peanut butter.
  • Peanut butter contains 1033 times more Saturated Fat than Mustard Greens Raw. Peanut butter contains 10.325g of Saturated Fat, while Mustard Greens Raw contain 0.01g.

Peanut butter, smooth style, without salt and Mustard greens, raw types were used in this article.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
9
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Magnesium +425%
Contains more Phosphorus +477.6%
Contains more Potassium +45.3%
Contains less Sodium -15%
Contains more Zinc +904%
Contains more Copper +155.8%
Contains more Selenium +355.6%
Contains more Calcium +134.7%
Equal in Iron - 1.64
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
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 Magnesium +425%
Contains more Phosphorus +477.6%
Contains more Potassium +45.3%
Contains less Sodium -15%
Contains more Zinc +904%
Contains more Copper +155.8%
Contains more Selenium +355.6%
Contains more Calcium +134.7%
Equal in Iron - 1.64

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.
Peanut butter
Peanut butter
7
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin E +352.7%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +74.5%
Contains more Vitamin B3 +1539%
Contains more Vitamin B5 +441.4%
Contains more Vitamin B6 +145%
Contains more Folate +625%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +85733.3%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 E +352.7%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +74.5%
Contains more Vitamin B3 +1539%
Contains more Vitamin B5 +441.4%
Contains more Vitamin B6 +145%
Contains more Folate +625%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +85733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +676.6%
Contains more Fats +12128.6%
Contains more Carbs +377.7%
Contains more Other +114.1%
Contains more Water +7274%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +676.6%
Contains more Fats +12128.6%
Contains more Carbs +377.7%
Contains more Other +114.1%
Contains more Water +7274%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +28096.7%
Contains more Polyunsaturated fat +32886.8%
Contains less Saturated Fat -99.9%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 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 +28096.7%
Contains more Polyunsaturated fat +32886.8%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Mustard Greens Raw Opinion
Net carbs 17.31g 1.47g Peanut butter
Protein 22.21g 2.86g Peanut butter
Fats 51.36g 0.42g Peanut butter
Carbs 22.31g 4.67g Peanut butter
Calories 598kcal 27kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 1.32g Mustard Greens Raw
Fiber 5g 3.2g Peanut butter
Calcium 49mg 115mg Mustard Greens Raw
Iron 1.74mg 1.64mg Peanut butter
Magnesium 168mg 32mg Peanut butter
Phosphorus 335mg 58mg Peanut butter
Potassium 558mg 384mg Peanut butter
Sodium 17mg 20mg Peanut butter
Zinc 2.51mg 0.25mg Peanut butter
Copper 0.422mg 0.165mg Peanut butter
Manganese 1.665mg Peanut butter
Selenium 4.1µg 0.9µg Peanut butter
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 9.1mg 2.01mg Peanut butter
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.15mg 0.08mg Peanut butter
Vitamin B2 0.192mg 0.11mg Peanut butter
Vitamin B3 13.112mg 0.8mg Peanut butter
Vitamin B5 1.137mg 0.21mg Peanut butter
Vitamin B6 0.441mg 0.18mg Peanut butter
Folate 87µg 12µg Peanut butter
Vitamin K 0.3µg 257.5µg Mustard Greens Raw
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g 0g Mustard Greens Raw
Saturated Fat 10.325g 0.01g Mustard Greens Raw
Monounsaturated Fat 25.941g 0.092g Peanut butter
Polyunsaturated fat 12.535g 0.038g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
84%
Peanut butter
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 9.17g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 10.315g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.