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  6. Soy milk vs. Mustard Greens Raw

Soy milk vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between soy milk and mustard Greens Raw

  • Soy milk is richer in selenium, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, iron, fiber, calcium, vitamin B6, and potassium.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than soy milk.
  • Soy milk has 5 times more selenium than mustard Greens Raw. Soy milk has 4.8µg of selenium, while mustard Greens Raw have 0.9µg.

Specific food types used in this comparison are Soymilk, original, and vanilla, unfortified and Mustard greens, raw.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +433.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +225.4%
Contains more IronIron +156.3%
Contains more CopperCopper +28.9%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -60.8%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 +77.6%
Contains more FolateFolate +50%
Contains more CholineCholine +4620%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1727.3%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B3Vitamin B3 +55.9%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +8483.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Mustard Greens Raw DV% diff.
Vitamin K 3µg 257.5µg 212%
Vitamin C 0mg 70mg 78%
Vitamin A 0µg 151µg 17%
Iron 0.64mg 1.64mg 13%
Vitamin E 0.11mg 2.01mg 13%
Fiber 0.6g 3.2g 10%
Manganese 0.223mg 10%
Calcium 25mg 115mg 9%
Vitamin B6 0.077mg 0.18mg 8%
Potassium 118mg 384mg 8%
Selenium 4.8µg 0.9µg 7%
Polyunsaturated fat 0.961g 0.038g 6%
Copper 0.128mg 0.165mg 4%
Choline 23.6mg 0.5mg 4%
Vitamin B2 0.069mg 0.11mg 3%
Vitamin B5 0.373mg 0.21mg 3%
Vitamin B1 0.06mg 0.08mg 2%
Folate 18µg 12µg 2%
Magnesium 25mg 32mg 2%
Fats 1.75g 0.42g 2%
Vitamin B3 0.513mg 0.8mg 2%
Saturated fat 0.205g 0.01g 1%
Monounsaturated fat 0.401g 0.092g 1%
Calories 54kcal 27kcal 1%
Protein 3.27g 2.86g 1%
Sodium 51mg 20mg 1%
Phosphorus 52mg 58mg 1%
Zinc 0.12mg 0.25mg 1%
Carbs 6.28g 4.67g 1%
Net carbs 5.68g 1.47g N/A
Sugar 3.99g 1.32g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +14.3%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +107.7%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +335.9%
Contains more Poly. FatPolyunsaturated fat +2428.9%
Contains less Sat. FatSaturated fat -95.1%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.