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  6. Poppy seed vs. Mustard Greens Raw

Poppy seed vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between poppy seed and mustard Greens Raw

  • Poppy seed has more copper, calcium, phosphorus, iron, magnesium, zinc, fiber, and vitamin B1, while mustard Greens Raw have more vitamin K and vitamin C.
  • Mustard Greens Raw cover your daily need for vitamin K, 215% more than poppy seed.
  • Poppy seed contains 32 times more zinc than mustard Greens Raw. While poppy seed contains 7.9mg of zinc, mustard Greens Raw contain only 0.25mg.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Spices, poppy seed and Mustard greens, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +984.4%
Contains more CalciumCalcium +1150.4%
Contains more PotassiumPotassium +87.2%
Contains more IronIron +495.1%
Contains more CopperCopper +886.1%
Contains more ZincZinc +3060%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -23.1%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 +967.5%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more FolateFolate +583.3%
Contains more CholineCholine +1660%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +529%
Contains more FatsFats +9795.2%
Contains more CarbsCarbs +502.4%
Contains more OtherOther +371.9%
Contains more WaterWater +1424.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +6402.2%
Contains more Poly. FatPolyunsaturated fat +75081.6%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poppy seed Mustard Greens Raw DV% diff.
Manganese 6.707mg 292%
Vitamin K 0µg 257.5µg 215%
Polyunsaturated fat 28.569g 0.038g 190%
Copper 1.627mg 0.165mg 162%
Calcium 1438mg 115mg 132%
Phosphorus 870mg 58mg 116%
Iron 9.76mg 1.64mg 102%
Vitamin C 1mg 70mg 77%
Magnesium 347mg 32mg 75%
Zinc 7.9mg 0.25mg 70%
Vitamin B1 0.854mg 0.08mg 65%
Fiber 19.5g 3.2g 65%
Fats 41.56g 0.42g 63%
Protein 17.99g 2.86g 30%
Calories 525kcal 27kcal 25%
Selenium 13.5µg 0.9µg 23%
Saturated fat 4.517g 0.01g 20%
Folate 82µg 12µg 18%
Vitamin A 0µg 151µg 17%
Monounsaturated fat 5.982g 0.092g 15%
Potassium 719mg 384mg 10%
Carbs 28.13g 4.67g 8%
Vitamin B6 0.247mg 0.18mg 5%
Vitamin E 1.77mg 2.01mg 2%
Choline 8.8mg 0.5mg 2%
Vitamin B5 0.324mg 0.21mg 2%
Vitamin B2 0.1mg 0.11mg 1%
Vitamin B3 0.896mg 0.8mg 1%
Net carbs 8.63g 1.47g N/A
Sugar 2.99g 1.32g N/A
Sodium 26mg 20mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Poppy seed
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
319%
Poppy seed
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 4.507g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.