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  6. Quinoa vs. Mustard Greens Raw

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

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What are the differences between quinoa and mustard Greens Raw?

  • Quinoa is higher in phosphorus, zinc, magnesium, and folate, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, calcium, vitamin E, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% more.
  • Quinoa has 4 times more zinc than mustard Greens Raw. While quinoa has 1.09mg of zinc, mustard Greens Raw have only 0.25mg.
  • The glycemic index of mustard Greens Raw is lower.

We used Quinoa, cooked and Mustard greens, raw types in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +16.4%
Contains more ZincZinc +336%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +576.5%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +10.1%

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.
Quinoa
Quinoa
3
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more FolateFolate +250%
Contains more CholineCholine +4500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +219%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Manganese 0.631mg 27%
Vitamin A 0µg 151µg 17%
Phosphorus 152mg 58mg 13%
Calcium 17mg 115mg 10%
Vitamin E 0.63mg 2.01mg 9%
Magnesium 64mg 32mg 8%
Folate 42µg 12µg 8%
Zinc 1.09mg 0.25mg 8%
Polyunsaturated fat 1.078g 0.038g 7%
Starch 17.63g 7%
Carbs 21.3g 4.67g 6%
Potassium 172mg 384mg 6%
Calories 120kcal 27kcal 5%
Vitamin B6 0.123mg 0.18mg 4%
Vitamin B5 0.21mg 4%
Choline 23mg 0.5mg 4%
Copper 0.192mg 0.165mg 3%
Selenium 2.8µg 0.9µg 3%
Protein 4.4g 2.86g 3%
Vitamin B3 0.412mg 0.8mg 2%
Vitamin B1 0.107mg 0.08mg 2%
Fiber 2.8g 3.2g 2%
Iron 1.49mg 1.64mg 2%
Fats 1.92g 0.42g 2%
Sodium 7mg 20mg 1%
Saturated fat 0.231g 0.01g 1%
Monounsaturated fat 0.528g 0.092g 1%
Net carbs 18.5g 1.47g N/A
Sugar 0.87g 1.32g N/A
Vitamin B2 0.11mg 0.11mg 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
3
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +53.8%
Contains more FatsFats +357.1%
Contains more CarbsCarbs +356.1%
Contains more WaterWater +26.7%
Contains more OtherOther +75.3%

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% 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 +473.9%
Contains more Poly. FatPolyunsaturated fat +2736.8%
Contains less Sat. FatSaturated fat -95.7%

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 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.