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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.27 g
Fats:
1.75 g
Carbs:
6.28 g
Water:
88.05 g
Other:
0.65 g
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
Saturated fat:
Sat. Fat
0.205 g
Monounsaturated fat:
Mono. Fat
0.401 g
Polyunsaturated fat:
Poly. Fat
0.961 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
84%
Minerals Daily Need Coverage Score
19%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.195g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)