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  6. Pilaf vs. Mustard Greens Raw

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

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Important differences between Pilaf and Mustard Greens Raw

  • Pilaf has more Selenium, Folate, Vitamin B1, Vitamin B3, Vitamin B6, and Phosphorus, however, Mustard Greens Raw are richer in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 214% more.
  • Pilaf contains 65 times more Sodium than Mustard Greens Raw. Pilaf contains 1303mg of Sodium, while Mustard Greens Raw contain 20mg.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Mustard greens, raw.

Infographic

Pilaf 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.
Pilaf
Pilaf
6
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +48.8%
Contains more Phosphorus +165.5%
Contains more Zinc +304%
Contains more Selenium +3500%
Contains more Calcium +38.6%
Contains more Potassium +104.3%
Contains less Sodium -98.5%
Equal in Magnesium - 32
Equal in Copper - 0.165
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
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 Iron +48.8%
Contains more Phosphorus +165.5%
Contains more Zinc +304%
Contains more Selenium +3500%
Contains more Calcium +38.6%
Contains more Potassium +104.3%
Contains less Sodium -98.5%
Equal in Magnesium - 32
Equal in Copper - 0.165

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.
Pilaf
Pilaf
6
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +653.8%
Contains more Vitamin B3 +665.9%
Contains more Vitamin B5 +240.5%
Contains more Vitamin B6 +122.2%
Contains more Folate +1666.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +21500%
Contains more Vitamin E +4925%
Contains more Vitamin C +1607.3%
Contains more Vitamin B2 +26.4%
Contains more Vitamin K +51400%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
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 B1 +653.8%
Contains more Vitamin B3 +665.9%
Contains more Vitamin B5 +240.5%
Contains more Vitamin B6 +122.2%
Contains more Folate +1666.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +21500%
Contains more Vitamin E +4925%
Contains more Vitamin C +1607.3%
Contains more Vitamin B2 +26.4%
Contains more Vitamin K +51400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +264.3%
Contains more Fats +226.2%
Contains more Carbs +1534%
Contains more Other +185.9%
Contains more Water +1028.1%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +264.3%
Contains more Fats +226.2%
Contains more Carbs +1534%
Contains more Other +185.9%
Contains more Water +1028.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +305.4%
Contains more Polyunsaturated fat +892.1%
Contains less Saturated Fat -96.7%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 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 +305.4%
Contains more Polyunsaturated fat +892.1%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Mustard Greens Raw Opinion
Net carbs 75.11g 1.47g Pilaf
Protein 10.42g 2.86g Pilaf
Fats 1.37g 0.42g Pilaf
Carbs 76.31g 4.67g Pilaf
Calories 359kcal 27kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 1.32g Mustard Greens Raw
Fiber 1.2g 3.2g Mustard Greens Raw
Calcium 83mg 115mg Mustard Greens Raw
Iron 2.44mg 1.64mg Pilaf
Magnesium 32mg 32mg
Phosphorus 154mg 58mg Pilaf
Potassium 188mg 384mg Mustard Greens Raw
Sodium 1303mg 20mg Mustard Greens Raw
Zinc 1.01mg 0.25mg Pilaf
Copper 0.166mg 0.165mg Pilaf
Manganese 0.882mg Pilaf
Selenium 32.4µg 0.9µg Pilaf
Vitamin A 14IU 3024IU Mustard Greens Raw
Vitamin A RAE 4µg 151µg Mustard Greens Raw
Vitamin E 0.04mg 2.01mg Mustard Greens Raw
Vitamin C 4.1mg 70mg Mustard Greens Raw
Vitamin B1 0.603mg 0.08mg Pilaf
Vitamin B2 0.087mg 0.11mg Mustard Greens Raw
Vitamin B3 6.127mg 0.8mg Pilaf
Vitamin B5 0.715mg 0.21mg Pilaf
Vitamin B6 0.4mg 0.18mg Pilaf
Folate 212µg 12µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 257.5µg Mustard Greens Raw
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 1mg 0mg Mustard Greens Raw
Saturated Fat 0.307g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.373g 0.092g Pilaf
Polyunsaturated fat 0.377g 0.038g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf 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
50%
Pilaf
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
77%
Pilaf
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1283mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.297g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 28)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.