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

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Important differences between Rye and Mustard Greens Raw

  • Rye has more Fiber, Phosphorus, Vitamin B5, Selenium, Copper, Zinc, Vitamin B3, and Vitamin B1, however, Mustard Greens Raw are richer in Vitamin K, and Vitamin C.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 210% more.
  • Rye contains 15 times more Selenium than Mustard Greens Raw. Rye contains 13.9µg of Selenium, while Mustard Greens Raw contain 0.9µg.

The food varieties used in the comparison are Rye grain and Mustard greens, raw.

Infographic

Rye 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.
Contains more Iron +60.4%
Contains more Magnesium +243.8%
Contains more Phosphorus +472.4%
Contains more Potassium +32.8%
Contains less Sodium -90%
Contains more Zinc +960%
Contains more Copper +122.4%
Contains more Selenium +1444.4%
Contains more Calcium +379.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +60.4%
Contains more Magnesium +243.8%
Contains more Phosphorus +472.4%
Contains more Potassium +32.8%
Contains less Sodium -90%
Contains more Zinc +960%
Contains more Copper +122.4%
Contains more Selenium +1444.4%
Contains more Calcium +379.2%

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.
Rye
6
:
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B5 +593.3%
Contains more Vitamin B6 +63.3%
Contains more Folate +216.7%
Contains more Vitamin A +27390.9%
Contains more Vitamin E +136.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +4264.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B5 +593.3%
Contains more Vitamin B6 +63.3%
Contains more Folate +216.7%
Contains more Vitamin A +27390.9%
Contains more Vitamin E +136.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +4264.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +261.5%
Contains more Fats +288.1%
Contains more Carbs +1524.4%
Contains more Other +16.3%
Contains more Water +755.7%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 Protein +261.5%
Contains more Fats +288.1%
Contains more Carbs +1524.4%
Contains more Other +16.3%
Contains more Water +755.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126.1%
Contains more Polyunsaturated fat +1918.4%
Contains less Saturated Fat -94.9%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +126.1%
Contains more Polyunsaturated fat +1918.4%
Contains less Saturated Fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Mustard Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Mustard Greens Raw Opinion
Net carbs 60.76g 1.47g Rye
Protein 10.34g 2.86g Rye
Fats 1.63g 0.42g Rye
Carbs 75.86g 4.67g Rye
Calories 338kcal 27kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 1.32g Rye
Fiber 15.1g 3.2g Rye
Calcium 24mg 115mg Mustard Greens Raw
Iron 2.63mg 1.64mg Rye
Magnesium 110mg 32mg Rye
Phosphorus 332mg 58mg Rye
Potassium 510mg 384mg Rye
Sodium 2mg 20mg Rye
Zinc 2.65mg 0.25mg Rye
Copper 0.367mg 0.165mg Rye
Manganese 2.577mg Rye
Selenium 13.9µg 0.9µg Rye
Vitamin A 11IU 3024IU Mustard Greens Raw
Vitamin A RAE 1µg 151µg Mustard Greens Raw
Vitamin E 0.85mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.316mg 0.08mg Rye
Vitamin B2 0.251mg 0.11mg Rye
Vitamin B3 4.27mg 0.8mg Rye
Vitamin B5 1.456mg 0.21mg Rye
Vitamin B6 0.294mg 0.18mg Rye
Folate 38µg 12µg Rye
Vitamin K 5.9µg 257.5µg Mustard Greens Raw
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.208g 0.092g Rye
Polyunsaturated fat 0.767g 0.038g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
98%
Rye
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 18mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.