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  6. Pico de gallo vs. Mustard Greens Raw

Pico de gallo vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between pico de gallo and mustard Greens Raw?

  • Mustard Greens Raw are richer than pico de gallo in vitamin C, vitamin A, iron, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin C is 74% more.
  • Pico de gallo has 23 times more sodium than mustard Greens Raw. While pico de gallo has 469mg of sodium, mustard Greens Raw have only 20mg.

We used PACE, Pico De Gallo and Mustard greens, raw types in this article.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -95.7%
~equal in Manganese ~mg

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +1742.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pico de gallo Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 3.8mg 70mg 74%
Iron 0mg 1.64mg 21%
Sodium 469mg 20mg 20%
Copper 0.165mg 18%
Vitamin A 151µg 17%
Vitamin B6 0.18mg 14%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Calcium 0mg 115mg 12%
Potassium 384mg 11%
Magnesium 32mg 8%
Phosphorus 58mg 8%
Vitamin B2 0.11mg 8%
Vitamin B1 0.08mg 7%
Protein 0g 2.86g 6%
Vitamin B3 0.8mg 5%
Vitamin B5 0.21mg 4%
Folate 12µg 3%
Carbs 9.38g 4.67g 2%
Zinc 0.25mg 2%
Selenium 0.9µg 2%
Fats 0g 0.42g 1%
Calories 31kcal 27kcal 0%
Net carbs 9.38g 1.47g N/A
Sugar 6.25g 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0g 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +100.9%
Contains more OtherOther +94.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~90.7g

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. 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.