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  6. Potato flour vs. Mustard Greens

Potato flour vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Potato flour and Mustard Greens

  • Potato flour has more Vitamin B6, Potassium, Vitamin B3, Phosphorus, Fiber, Vitamin B1, and Magnesium, however, Mustard Greens has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin K from Mustard Greens is 494% higher.
  • Mustard Greens has 8 times less Vitamin B3 than Potato flour. Potato flour has 3.507mg of Vitamin B3, while Mustard Greens has 0.433mg.

Food types used in this article are Potato flour and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Potato flour vs Mustard Greens 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.
Potato flour
Potato flour
8
:
2
Mustard Greens
Mustard Greens
Contains more Iron +58.6%
Contains more Magnesium +400%
Contains more Phosphorus +300%
Contains more Potassium +517.9%
Contains more Zinc +145.5%
Contains more Copper +34.9%
Contains more Selenium +83.3%
Contains more Calcium +81.5%
Contains less Sodium -83.6%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +58.6%
Contains more Magnesium +400%
Contains more Phosphorus +300%
Contains more Potassium +517.9%
Contains more Zinc +145.5%
Contains more Copper +34.9%
Contains more Selenium +83.3%
Contains more Calcium +81.5%
Contains less Sodium -83.6%

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.
Potato flour
Potato flour
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +456.1%
Contains more Vitamin B3 +709.9%
Contains more Vitamin B5 +295%
Contains more Vitamin B6 +684.7%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +612%
Contains more Vitamin C +565.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +456.1%
Contains more Vitamin B3 +709.9%
Contains more Vitamin B5 +295%
Contains more Vitamin B6 +684.7%
Contains more Folate +177.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +612%
Contains more Vitamin C +565.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
3
:
2
Mustard Greens
Mustard Greens
Contains more Protein +169.5%
Contains more Carbs +1742.6%
Contains more Other +361.8%
Contains more Fats +38.2%
Contains more Water +1307.7%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +169.5%
Contains more Carbs +1742.6%
Contains more Other +361.8%
Contains more Fats +38.2%
Contains more Water +1307.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +226.1%
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +1275%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +226.1%
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +1275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Mustard Greens Opinion
Net carbs 77.2g 2.51g Potato flour
Protein 6.9g 2.56g Potato flour
Fats 0.34g 0.47g Mustard Greens
Carbs 83.1g 4.51g Potato flour
Calories 357kcal 26kcal Potato flour
Sugar 3.52g 1.41g Mustard Greens
Fiber 5.9g 2g Potato flour
Calcium 65mg 118mg Mustard Greens
Iron 1.38mg 0.87mg Potato flour
Magnesium 65mg 13mg Potato flour
Phosphorus 168mg 42mg Potato flour
Potassium 1001mg 162mg Potato flour
Sodium 55mg 9mg Mustard Greens
Zinc 0.54mg 0.22mg Potato flour
Copper 0.197mg 0.146mg Potato flour
Manganese 0.313mg Potato flour
Selenium 1.1µg 0.6µg Potato flour
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.25mg 1.78mg Mustard Greens
Vitamin C 3.8mg 25.3mg Mustard Greens
Vitamin B1 0.228mg 0.041mg Potato flour
Vitamin B2 0.051mg 0.063mg Mustard Greens
Vitamin B3 3.507mg 0.433mg Potato flour
Vitamin B5 0.474mg 0.12mg Potato flour
Vitamin B6 0.769mg 0.098mg Potato flour
Folate 25µg 9µg Potato flour
Vitamin K 0µg 592.7µg Mustard Greens
Tryptophan 0.115mg Potato flour
Threonine 0.28mg Potato flour
Isoleucine 0.299mg Potato flour
Leucine 0.425mg Potato flour
Lysine 0.413mg Potato flour
Methionine 0.107mg Potato flour
Phenylalanine 0.316mg Potato flour
Valine 0.356mg Potato flour
Histidine 0.166mg Potato flour
Saturated Fat 0.09g 0.012g Mustard Greens
Monounsaturated Fat 0.008g 0.11g Mustard Greens
Polyunsaturated fat 0.15g 0.046g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Potato flour
201%
Mustard Greens
Minerals Daily Need Coverage Score
41%
Potato flour
17%
Mustard Greens

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.078g)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.