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  6. Rice vs. Mustard Greens Raw

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

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A recap on differences between rice and mustard Greens Raw

  • Rice has more selenium and folate; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, fiber, copper, calcium, and potassium.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than rice.
  • Mustard Greens Raw contain 8 times less selenium than rice. Rice contains 7.5µg of selenium, while mustard Greens Raw contain 0.9µg.
  • The glycemic index of rice is higher.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Mustard greens, raw.

Infographic

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.
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +96%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +997.1%
Contains more IronIron +36.7%
Contains more CopperCopper +139.1%
Contains more PhosphorusPhosphorus +34.9%

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.
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 +103.8%
Contains more Vitamin B3Vitamin B3 +84.5%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more FolateFolate +383.3%
Contains more CholineCholine +320%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4925%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B6Vitamin B6 +93.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Manganese 0.472mg 21%
Vitamin A 0µg 151µg 17%
Vitamin E 0.04mg 2.01mg 13%
Folate 58µg 12µg 12%
Selenium 7.5µg 0.9µg 12%
Calcium 10mg 115mg 11%
Fiber 0.4g 3.2g 11%
Copper 0.069mg 0.165mg 11%
Potassium 35mg 384mg 10%
Carbs 28.17g 4.67g 8%
Vitamin B1 0.163mg 0.08mg 7%
Vitamin B6 0.093mg 0.18mg 7%
Vitamin B2 0.013mg 0.11mg 7%
Iron 1.2mg 1.64mg 6%
Calories 130kcal 27kcal 5%
Magnesium 12mg 32mg 5%
Vitamin B5 0.39mg 0.21mg 4%
Vitamin B3 1.476mg 0.8mg 4%
Phosphorus 43mg 58mg 2%
Zinc 0.49mg 0.25mg 2%
Sodium 1mg 20mg 1%
Protein 2.69g 2.86g 0%
Fats 0.28g 0.42g 0%
Net carbs 27.77g 1.47g N/A
Sugar 0.05g 1.32g N/A
Saturated fat 0.077g 0.01g 0%
Choline 2.1mg 0.5mg 0%
Monounsaturated fat 0.088g 0.092g 0%
Polyunsaturated fat 0.076g 0.038g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 CarbsCarbs +503.2%
Contains more FatsFats +50%
Contains more WaterWater +32.5%
Contains more OtherOther +221.4%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -87%
~equal in Monounsaturated fat ~0.092g

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.