Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Porridge
  5. Compare
  6. Porridge vs. Mustard Greens Raw

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

Compare

Summary of differences between porridge and mustard Greens Raw

  • Porridge has more iron, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, vitamin E, vitamin B6, potassium, fiber, and vitamin B2.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than porridge.
  • Porridge contains 2 times more iron than mustard Greens Raw. While porridge contains 3.74mg of iron, mustard Greens Raw contain only 1.64mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mustard greens, raw.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 IronIron +128%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +32.2%
Contains more PotassiumPotassium +2300%
Contains more CopperCopper +312.5%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +286.7%
~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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9950%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B5Vitamin B5 +195.8%
Contains more Vitamin B6Vitamin B6 +1284.6%
Contains more Vitamin KVitamin K +257400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Porridge Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Iron 3.74mg 1.64mg 26%
Vitamin A 0µg 151µg 17%
Copper 0.04mg 0.165mg 14%
Vitamin B6 0.013mg 0.18mg 13%
Vitamin E 0.02mg 2.01mg 13%
Potassium 16mg 384mg 11%
Fiber 0.5g 3.2g 11%
Vitamin B2 0.025mg 0.11mg 7%
Phosphorus 15mg 58mg 6%
Magnesium 5mg 32mg 6%
Selenium 2.8µg 0.9µg 3%
Protein 1.44g 2.86g 3%
Vitamin B5 0.071mg 0.21mg 3%
Calcium 87mg 115mg 3%
Vitamin B3 0.52mg 0.8mg 2%
Carbs 10.52g 4.67g 2%
Vitamin B1 0.055mg 0.08mg 2%
Polyunsaturated fat 0.114g 0.038g 1%
Calories 50kcal 27kcal 1%
Sodium 6mg 20mg 1%
Zinc 0.13mg 0.25mg 1%
Fats 0.21g 0.42g 0%
Net carbs 10.02g 1.47g N/A
Sugar 0.03g 1.32g N/A
Folate 12µg 12µg 0%
Choline 0.5mg 0%
Saturated fat 0.033g 0.01g 0%
Monounsaturated fat 0.028g 0.092g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +125.3%
Contains more ProteinProtein +98.6%
Contains more FatsFats +100%
Contains more OtherOther +513.6%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +228.6%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.