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  6. Poblano vs. Mustard Greens Raw

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

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How are poblano and mustard Greens Raw different?

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, vitamin B5, and vitamin B3, while mustard Greens Raw are higher in vitamin C.
  • Poblano covers your daily need for vitamin A, 348% more than mustard Greens Raw.
  • Poblano contains 21 times more vitamin B2 than mustard Greens Raw. Poblano contains 2.255mg of vitamin B2, while mustard Greens Raw contain 0.11mg.

Peppers, ancho, dried and Mustard greens, raw types were used in this article.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 MagnesiumMagnesium +253.1%
Contains more PotassiumPotassium +527.9%
Contains more IronIron +566.5%
Contains more CopperCopper +207.9%
Contains more ZincZinc +468%
Contains more PhosphorusPhosphorus +246.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +222.2%
Contains more CalciumCalcium +88.5%
Contains less SodiumSodium -53.5%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 AVitamin A +576.8%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B2Vitamin B2 +1950%
Contains more Vitamin B3Vitamin B3 +700.4%
Contains more Vitamin B5Vitamin B5 +849%
Contains more Vitamin B6Vitamin B6 +1863.9%
Contains more FolateFolate +475%
Contains more Vitamin CVitamin C +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Mustard Greens Raw DV% diff.
Vitamin B6 3.535mg 0.18mg 258%
Vitamin K 257.5µg 215%
Vitamin B2 2.255mg 0.11mg 165%
Iron 10.93mg 1.64mg 116%
Vitamin A 1022µg 151µg 97%
Vitamin C 2mg 70mg 76%
Fiber 21.6g 3.2g 74%
Potassium 2411mg 384mg 60%
Manganese 1.279mg 56%
Copper 0.508mg 0.165mg 38%
Vitamin B5 1.993mg 0.21mg 36%
Vitamin B3 6.403mg 0.8mg 35%
Polyunsaturated fat 4.511g 0.038g 30%
Phosphorus 201mg 58mg 20%
Magnesium 113mg 32mg 19%
Protein 11.86g 2.86g 18%
Carbs 51.42g 4.67g 16%
Folate 69µg 12µg 14%
Vitamin E 2.01mg 13%
Calories 281kcal 27kcal 13%
Fats 8.2g 0.42g 12%
Zinc 1.42mg 0.25mg 11%
Vitamin B1 0.179mg 0.08mg 8%
Calcium 61mg 115mg 5%
Selenium 2.9µg 0.9µg 4%
Saturated fat 0.82g 0.01g 4%
Sodium 43mg 20mg 1%
Monounsaturated fat 0.492g 0.092g 1%
Net carbs 29.82g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.155mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.515mg 0%
Methionine 0.142mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +314.7%
Contains more FatsFats +1852.4%
Contains more CarbsCarbs +1001.1%
Contains more OtherOther +336.3%
Contains more WaterWater +300.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +434.8%
Contains more Poly. FatPolyunsaturated fat +11771.1%
Contains less Sat. FatSaturated fat -98.8%

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.