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  6. Quinoa vs. Mustard Greens

Quinoa vs. Mustard Greens — In-Depth Nutrition Comparison

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How are quinoa and mustard Greens different?

  • Quinoa is richer in phosphorus, magnesium, folate, zinc, and iron, while mustard Greens is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Mustard Greens covers your daily need for vitamin K, 494% more than quinoa.
  • Quinoa contains 5 times more zinc than mustard Greens. Quinoa contains 1.09mg of zinc, while mustard Greens contains 0.22mg.
  • Quinoa has a higher glycemic index (53) than mustard Greens (32).

Quinoa, cooked and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Quinoa vs Mustard Greens 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.
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +392.3%
Contains more IronIron +71.3%
Contains more CopperCopper +31.5%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +261.9%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +594.1%
~equal in Potassium ~162mg

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.
Quinoa
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +161%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +366.7%
Contains more CholineCholine +5650%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.433mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Mustard Greens DV% diff.
Vitamin K 0µg 592.7µg 494%
Vitamin A 0µg 618µg 69%
Vitamin C 0mg 25.3mg 28%
Manganese 0.631mg 27%
Phosphorus 152mg 42mg 16%
Magnesium 64mg 13mg 12%
Calcium 17mg 118mg 10%
Folate 42µg 9µg 8%
Iron 1.49mg 0.87mg 8%
Vitamin E 0.63mg 1.78mg 8%
Zinc 1.09mg 0.22mg 8%
Polyunsaturated fat 1.078g 0.046g 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.041mg 6%
Carbs 21.3g 4.51g 6%
Calories 120kcal 26kcal 5%
Copper 0.192mg 0.146mg 5%
Selenium 2.8µg 0.6µg 4%
Protein 4.4g 2.56g 4%
Vitamin B2 0.11mg 0.063mg 4%
Choline 23mg 0.4mg 4%
Fiber 2.8g 2g 3%
Fats 1.92g 0.47g 2%
Vitamin B5 0.12mg 2%
Vitamin B6 0.123mg 0.098mg 2%
Saturated fat 0.231g 0.012g 1%
Monounsaturated fat 0.528g 0.11g 1%
Net carbs 18.5g 2.51g N/A
Potassium 172mg 162mg 0%
Sugar 0.87g 1.41g N/A
Sodium 7mg 9mg 0%
Vitamin B3 0.412mg 0.433mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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 ProteinProtein +71.9%
Contains more FatsFats +308.5%
Contains more CarbsCarbs +372.3%
Contains more OtherOther +13.2%
Contains more WaterWater +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +380%
Contains more Poly. FatPolyunsaturated fat +2243.5%
Contains less Sat. FatSaturated fat -94.8%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.