Salsa vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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How are salsa and mustard Greens Raw different?
- Salsa is richer in iron, while mustard Greens Raw are higher in vitamin C, vitamin A, calcium, copper, fiber, and vitamin B2.
- Mustard Greens Raw cover your daily need for vitamin C, 73% more than salsa.
- Salsa contains 22 times more sodium than mustard Greens Raw. Salsa contains 430mg of sodium, while mustard Greens Raw contain 20mg.
USDA Commodity, salsa and Mustard greens, raw types were used in this article.
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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 IronIron | +36.6% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +858.3% |
| Contains more PotassiumPotassium | +42.2% |
| Contains more CopperCopper | +71.9% |
| Contains more ZincZinc | +47.1% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains less SodiumSodium | -95.3% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin B3Vitamin B3 | +35% |
| Contains more FolateFolate | +58.3% |
| Contains more Vitamin CVitamin C | +1650% |
| Contains more Vitamin AVitamin A | +439.3% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +20.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 257.5µg | 215% | |
| Vitamin C | 4mg | 70mg | 73% |
| Sodium | 430mg | 20mg | 18% |
| Vitamin A | 28µg | 151µg | 14% |
| Vitamin E | 2.01mg | 13% | |
| Calcium | 12mg | 115mg | 10% |
| Iron | 2.24mg | 1.64mg | 8% |
| Copper | 0.096mg | 0.165mg | 8% |
| Fiber | 1.4g | 3.2g | 7% |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Vitamin B5 | 0.21mg | 4% | |
| Magnesium | 16mg | 32mg | 4% |
| Phosphorus | 30mg | 58mg | 4% |
| Potassium | 270mg | 384mg | 3% |
| Protein | 1.5g | 2.86g | 3% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Vitamin B6 | 0.149mg | 0.18mg | 2% |
| Folate | 19µg | 12µg | 2% |
| Vitamin B3 | 1.08mg | 0.8mg | 2% |
| Zinc | 0.17mg | 0.25mg | 1% |
| Carbs | 7g | 4.67g | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Calories | 36kcal | 27kcal | 0% |
| Fats | 0.2g | 0.42g | 0% |
| Net carbs | 5.6g | 1.47g | N/A |
| Sugar | 1.32g | N/A | |
| Choline | 0.5mg | 0% | |
| Saturated fat | 0.029g | 0.01g | 0% |
| Monounsaturated fat | 0.016g | 0.092g | 0% |
| Polyunsaturated fat | 0.107g | 0.038g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more CarbsCarbs | +49.9% |
| Contains more OtherOther | +18.5% |
| Contains more ProteinProtein | +90.7% |
| Contains more FatsFats | +110% |
~equal in
Water
~90.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
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 | +181.6% |
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +475% |