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  6. Spaghetti vs. Mustard Greens Raw

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

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Differences between spaghetti and mustard Greens Raw

  • Spaghetti is higher in selenium; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, vitamin B6, potassium, and copper.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Spaghetti has 29 times more selenium than mustard Greens Raw. While spaghetti has 26.4µg of selenium, mustard Greens Raw have only 0.9µg.
  • Mustard Greens Raw have a lower glycemic index (32) than spaghetti (49).

The food types used in this comparison are Pasta, cooked, unenriched, without added salt and Mustard greens, raw.

Infographic

Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 +104%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2833.3%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +772.7%
Contains more IronIron +228%
Contains more CopperCopper +65%
~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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 CholineCholine +1180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin B6Vitamin B6 +267.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 26.4µg 0.9µg 46%
Vitamin A 0µg 151µg 17%
Iron 0.5mg 1.64mg 14%
Manganese 0.322mg 14%
Vitamin E 0.06mg 2.01mg 13%
Starch 26.01g 11%
Calcium 7mg 115mg 11%
Potassium 44mg 384mg 10%
Vitamin B6 0.049mg 0.18mg 10%
Carbs 30.86g 4.67g 9%
Copper 0.1mg 0.165mg 7%
Vitamin B2 0.02mg 0.11mg 7%
Calories 158kcal 27kcal 7%
Protein 5.8g 2.86g 6%
Fiber 1.8g 3.2g 6%
Vitamin B1 0.02mg 0.08mg 5%
Magnesium 18mg 32mg 3%
Vitamin B3 0.4mg 0.8mg 3%
Polyunsaturated fat 0.326g 0.038g 2%
Zinc 0.51mg 0.25mg 2%
Vitamin B5 0.112mg 0.21mg 2%
Sodium 1mg 20mg 1%
Fats 0.93g 0.42g 1%
Folate 7µg 12µg 1%
Choline 6.4mg 0.5mg 1%
Saturated fat 0.176g 0.01g 1%
Net carbs 29.06g 1.47g N/A
Sugar 0.56g 1.32g N/A
Phosphorus 58mg 58mg 0%
Monounsaturated fat 0.131g 0.092g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +102.8%
Contains more FatsFats +121.4%
Contains more CarbsCarbs +560.8%
Contains more WaterWater +46%
Contains more OtherOther +382.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 +42.4%
Contains more Poly. FatPolyunsaturated fat +757.9%
Contains less Sat. FatSaturated fat -94.3%

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.