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  6. Pita vs. Mustard Greens Raw

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

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Summary of differences between pita and mustard Greens Raw

  • Pita has more vitamin B1, vitamin B3, phosphorus, and zinc, while mustard Greens Raw have more vitamin C, vitamin A, vitamin B6, and potassium.
  • Mustard Greens Raw cover your daily need for vitamin C, 78% more than pita.
  • Pita contains 27 times more sodium than mustard Greens Raw. While pita contains 536mg of sodium, mustard Greens Raw contain only 20mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pita is 68.

These are the specific foods used in this comparison Bread, pita, white, unenriched and Mustard greens, raw.

Infographic

Pita 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.
Pita
Pita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 +236%
Contains more PhosphorusPhosphorus +67.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +33.7%
Contains more PotassiumPotassium +220%
Contains more IronIron +17.1%
Contains less SodiumSodium -96.3%
~equal in Copper ~0.165mg

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.
Pita
Pita
4
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 +233.8%
Contains more Vitamin B3Vitamin B3 +167.8%
Contains more Vitamin B5Vitamin B5 +89%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B6Vitamin B6 +429.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pita Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Sodium 536mg 20mg 22%
Manganese 0.481mg 21%
Carbs 55.7g 4.67g 17%
Vitamin A 0µg 151µg 17%
Vitamin B1 0.267mg 0.08mg 16%
Vitamin E 2.01mg 13%
Protein 9.1g 2.86g 12%
Calories 275kcal 27kcal 12%
Vitamin B6 0.034mg 0.18mg 11%
Potassium 120mg 384mg 8%
Vitamin B3 2.142mg 0.8mg 8%
Phosphorus 97mg 58mg 6%
Zinc 0.84mg 0.25mg 5%
Fiber 2.2g 3.2g 4%
Vitamin B5 0.397mg 0.21mg 4%
Folate 24µg 12µg 3%
Polyunsaturated fat 0.535g 0.038g 3%
Iron 1.4mg 1.64mg 3%
Calcium 86mg 115mg 3%
Selenium 0.9µg 2%
Fats 1.2g 0.42g 1%
Vitamin B2 0.097mg 0.11mg 1%
Saturated fat 0.166g 0.01g 1%
Magnesium 26mg 32mg 1%
Net carbs 53.5g 1.47g N/A
Sugar 1.32g N/A
Copper 0.168mg 0.165mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.105g 0.092g 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +218.2%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +1092.7%
Contains more OtherOther +40.7%
Contains more WaterWater +182.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +14.1%
Contains more Poly. FatPolyunsaturated fat +1307.9%
Contains less Sat. FatSaturated fat -94%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.