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  6. Potato salad vs. Mustard Greens Raw

Potato salad vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between potato salad and mustard Greens Raw

  • Potato salad has more vitamin B5 and selenium; however, mustard Greens Raw have more vitamin C, vitamin A, iron, calcium, and fiber.
  • Daily need coverage for vitamin C for mustard Greens Raw is 67% higher.
  • Potato salad has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Potato salad, home-prepared and Mustard greens, raw.

Infographic

Potato salad vs Mustard Greens Raw infographic
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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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +24%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +355.6%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +505.3%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +152.3%
Contains more CopperCopper +39.8%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -96.2%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +154.3%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +371.9%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 10mg 70mg 67%
Polyunsaturated fat 3.737g 0.038g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 20mg 22%
Vitamin E 2.01mg 13%
Vitamin A 32µg 151µg 13%
Fats 8.2g 0.42g 12%
Iron 0.65mg 1.64mg 12%
Calcium 19mg 115mg 10%
Fiber 1.3g 3.2g 8%
Calories 143kcal 27kcal 6%
Monounsaturated fat 2.48g 0.092g 6%
Saturated fat 1.429g 0.01g 6%
Vitamin B5 0.534mg 0.21mg 6%
Selenium 4.1µg 0.9µg 6%
Copper 0.118mg 0.165mg 5%
Manganese 0.101mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Potassium 254mg 384mg 4%
Magnesium 15mg 32mg 4%
Vitamin B6 0.141mg 0.18mg 3%
Carbs 11.17g 4.67g 2%
Phosphorus 52mg 58mg 1%
Vitamin B3 0.89mg 0.8mg 1%
Folate 7µg 12µg 1%
Zinc 0.31mg 0.25mg 1%
Protein 2.68g 2.86g 0%
Net carbs 9.87g 1.47g N/A
Sugar 1.32g N/A
Vitamin B1 0.077mg 0.08mg 0%
Choline 0.5mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 FatsFats +1852.4%
Contains more CarbsCarbs +139.2%
Contains more OtherOther +44.4%
Contains more WaterWater +19.3%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +2595.7%
Contains more Poly. FatPolyunsaturated fat +9734.2%
Contains less Sat. FatSaturated fat -99.3%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.