Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Mustard Greens Raw

Sweet potato vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

What are the differences between sweet potato and mustard Greens Raw?

  • Sweet potato is higher in vitamin A and vitamin B5, yet mustard Greens Raw are higher in vitamin K, vitamin C, iron, vitamin E, and calcium.
  • Sweet potato's daily need coverage for vitamin A is 223% more.
  • Sweet potato has 25 times more choline than mustard Greens Raw. While sweet potato has 12.3mg of choline, mustard Greens Raw have only 0.5mg.
  • The glycemic index of mustard Greens Raw is lower.

We used Sweet potato, raw, unprepared and Mustard greens, raw types in this article.

Infographic

Sweet potato 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +20%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +168.9%
Contains more PhosphorusPhosphorus +23.4%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.165mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +369.5%
Contains more Vitamin B5Vitamin B5 +281%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more CholineCholine +2360%
Contains more Vitamin CVitamin C +2816.7%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin KVitamin K +14205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Sweet potato Mustard Greens Raw DV% diff.
Vitamin K 1.8µg 257.5µg 213%
Vitamin C 2.4mg 70mg 75%
Vitamin A 709µg 151µg 62%
Iron 0.61mg 1.64mg 13%
Vitamin B5 0.8mg 0.21mg 12%
Vitamin E 0.26mg 2.01mg 12%
Manganese 0.258mg 11%
Calcium 30mg 115mg 9%
Starch 12.65g 5%
Carbs 20.12g 4.67g 5%
Vitamin B2 0.061mg 0.11mg 4%
Protein 1.57g 2.86g 3%
Calories 86kcal 27kcal 3%
Vitamin B6 0.209mg 0.18mg 2%
Magnesium 25mg 32mg 2%
Vitamin B3 0.557mg 0.8mg 2%
Copper 0.151mg 0.165mg 2%
Phosphorus 47mg 58mg 2%
Sodium 55mg 20mg 2%
Choline 12.3mg 0.5mg 2%
Fructose 0.7g 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.05g 0.42g 1%
Fiber 3g 3.2g 1%
Potassium 337mg 384mg 1%
Net carbs 17.12g 1.47g N/A
Sugar 4.18g 1.32g N/A
Zinc 0.3mg 0.25mg 0%
Vitamin B1 0.078mg 0.08mg 0%
Folate 11µg 12µg 0%
Saturated fat 0.018g 0.01g 0%
Monounsaturated fat 0.001g 0.092g 0%
Polyunsaturated fat 0.014g 0.038g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +330.8%
Contains more ProteinProtein +82.2%
Contains more FatsFats +740%
Contains more WaterWater +17.4%
Contains more OtherOther +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -44.4%
Contains more Mono. FatMonounsaturated fat +9100%
Contains more Poly. FatPolyunsaturated fat +171.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.