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  6. Brown rice vs. Mustard Greens Raw

Brown rice vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between brown rice and mustard Greens Raw?

  • Brown rice is higher in vitamin B3, selenium, and vitamin B1, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Brown rice has 6 times more selenium than mustard Greens Raw. While brown rice has 5.8µg of selenium, mustard Greens Raw have only 0.9µg.
  • The glycemic index of mustard Greens Raw is lower.

We used Rice, brown, long-grain, cooked and Mustard greens, raw types in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +21.9%
Contains more ZincZinc +184%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +346.5%
Contains more IronIron +192.9%
Contains more CopperCopper +55.7%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +220.1%
Contains more Vitamin B5Vitamin B5 +81%
Contains more CholineCholine +1740%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Mustard Greens Raw DV% diff.
Vitamin K 0.2µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Manganese 0.974mg 42%
Vitamin A 0µg 151µg 17%
Iron 0.56mg 1.64mg 14%
Vitamin E 0.17mg 2.01mg 12%
Vitamin B3 2.561mg 0.8mg 11%
Calcium 3mg 115mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.9µg 9%
Potassium 86mg 384mg 9%
Vitamin B1 0.178mg 0.08mg 8%
Carbs 25.58g 4.67g 7%
Copper 0.106mg 0.165mg 7%
Fiber 1.6g 3.2g 6%
Phosphorus 103mg 58mg 6%
Calories 123kcal 27kcal 5%
Vitamin B6 0.123mg 0.18mg 4%
Zinc 0.71mg 0.25mg 4%
Vitamin B2 0.069mg 0.11mg 3%
Vitamin B5 0.38mg 0.21mg 3%
Choline 9.2mg 0.5mg 2%
Polyunsaturated fat 0.366g 0.038g 2%
Magnesium 39mg 32mg 2%
Sodium 4mg 20mg 1%
Saturated fat 0.26g 0.01g 1%
Monounsaturated fat 0.369g 0.092g 1%
Folate 9µg 12µg 1%
Fats 0.97g 0.42g 1%
Protein 2.74g 2.86g 0%
Net carbs 23.98g 1.47g N/A
Sugar 0.24g 1.32g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +131%
Contains more CarbsCarbs +447.8%
Contains more WaterWater +29.1%
Contains more OtherOther +206.8%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +301.1%
Contains more Poly. FatPolyunsaturated fat +863.2%
Contains less Sat. FatSaturated fat -96.2%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.