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  6. Rye vs. Mustard Greens Raw

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, and vitamin B3; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +243.8%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +60.4%
Contains more CopperCopper +122.4%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +472.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1444.4%
Contains more CalciumCalcium +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
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +295%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +433.8%
Contains more Vitamin B5Vitamin B5 +593.3%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +216.7%
Contains more CholineCholine +5980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +136.5%
Contains more Vitamin KVitamin K +4264.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Mustard Greens Raw DV% diff.
Vitamin K 5.9µg 257.5µg 210%
Manganese 2.577mg 112%
Vitamin C 0mg 70mg 78%
Fiber 15.1g 3.2g 48%
Phosphorus 332mg 58mg 39%
Vitamin B5 1.456mg 0.21mg 25%
Carbs 75.86g 4.67g 24%
Selenium 13.9µg 0.9µg 24%
Vitamin B3 4.27mg 0.8mg 22%
Copper 0.367mg 0.165mg 22%
Zinc 2.65mg 0.25mg 22%
Vitamin B1 0.316mg 0.08mg 20%
Magnesium 110mg 32mg 19%
Vitamin A 1µg 151µg 17%
Calories 338kcal 27kcal 16%
Protein 10.34g 2.86g 15%
Iron 2.63mg 1.64mg 12%
Vitamin B2 0.251mg 0.11mg 11%
Calcium 24mg 115mg 9%
Vitamin B6 0.294mg 0.18mg 9%
Vitamin E 0.85mg 2.01mg 8%
Folate 38µg 12µg 7%
Choline 30.4mg 0.5mg 5%
Polyunsaturated fat 0.767g 0.038g 5%
Potassium 510mg 384mg 4%
Fats 1.63g 0.42g 2%
Sodium 2mg 20mg 1%
Saturated fat 0.197g 0.01g 1%
Net carbs 60.76g 1.47g N/A
Sugar 0.98g 1.32g N/A
Monounsaturated fat 0.208g 0.092g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
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 ProteinProtein +261.5%
Contains more FatsFats +288.1%
Contains more CarbsCarbs +1524.4%
Contains more OtherOther +16.3%
Contains more WaterWater +755.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +126.1%
Contains more Poly. FatPolyunsaturated fat +1918.4%
Contains less Sat. FatSaturated fat -94.9%

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.