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  6. Shallot vs. Mustard Greens Raw

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

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What are the differences between shallot and mustard Greens Raw?

  • Shallot is higher in vitamin B6 and folate, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, copper, calcium, vitamin B2, and iron.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Shallot has 3 times more folate than mustard Greens Raw. While shallot has 34µg of folate, mustard Greens Raw have only 12µg.

We used Shallots, raw and Mustard greens, raw types in this article.

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +60%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +15%
Contains more IronIron +36.7%
Contains more CopperCopper +87.5%
~equal in Phosphorus ~58mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B5Vitamin B5 +38.1%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more FolateFolate +183.3%
Contains more CholineCholine +2160%
Contains more Vitamin CVitamin C +775%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4925%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin KVitamin K +32087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Mustard Greens Raw DV% diff.
Vitamin K 0.8µg 257.5µg 214%
Vitamin C 8mg 70mg 69%
Vitamin A 0µg 151µg 17%
Vitamin E 0.04mg 2.01mg 13%
Vitamin B6 0.345mg 0.18mg 13%
Manganese 0.292mg 13%
Copper 0.088mg 0.165mg 9%
Calcium 37mg 115mg 8%
Vitamin B2 0.02mg 0.11mg 7%
Folate 34µg 12µg 6%
Iron 1.2mg 1.64mg 6%
Carbs 16.8g 4.67g 4%
Vitamin B3 0.2mg 0.8mg 4%
Magnesium 21mg 32mg 3%
Choline 11.3mg 0.5mg 2%
Vitamin B5 0.29mg 0.21mg 2%
Calories 72kcal 27kcal 2%
Vitamin B1 0.06mg 0.08mg 2%
Selenium 1.2µg 0.9µg 1%
Protein 2.5g 2.86g 1%
Zinc 0.4mg 0.25mg 1%
Potassium 334mg 384mg 1%
Fats 0.1g 0.42g 0%
Net carbs 13.6g 1.47g N/A
Sugar 7.87g 1.32g N/A
Fiber 3.2g 3.2g 0%
Phosphorus 60mg 58mg 0%
Sodium 12mg 20mg 0%
Saturated fat 0.017g 0.01g 0%
Monounsaturated fat 0.014g 0.092g 0%
Polyunsaturated fat 0.039g 0.038g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +259.7%
Contains more ProteinProtein +14.4%
Contains more FatsFats +320%
Contains more WaterWater +13.7%
Contains more OtherOther +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +557.1%
~equal in Polyunsaturated fat ~0.038g

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.