Sweet potato vs. Mustard Greens — In-Depth Nutrition Comparison
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How are Sweet potato and Mustard Greens different?
- Sweet potato is higher in Vitamin A RAE, Vitamin B5, Vitamin B6, Potassium, Vitamin B3, and Vitamin B1, however, Mustard Greens is richer in Vitamin K, Calcium, Vitamin E , and Vitamin C.
- Daily need coverage for Vitamin K from Mustard Greens is 492% higher.
- Sweet potato contains 7 times more Vitamin B5 than Mustard Greens. While Sweet potato contains 0.884mg of Vitamin B5, Mustard Greens contains only 0.12mg.
Sweet potato, cooked, baked in skin, flesh, without salt and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.
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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
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Magnesium
+107.7%
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Phosphorus
+28.6%
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Potassium
+193.2%
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Zinc
+45.5%
Contains
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Copper
+10.3%
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Calcium
+210.5%
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Iron
+26.1%
Contains
less
Sodium
-75%
Contains
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Selenium
+200%
Equal in Copper - 0.146
Contains
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Magnesium
+107.7%
Contains
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Phosphorus
+28.6%
Contains
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Potassium
+193.2%
Contains
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Zinc
+45.5%
Contains
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Copper
+10.3%
Contains
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Calcium
+210.5%
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Iron
+26.1%
Contains
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Sodium
-75%
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Selenium
+200%
Equal in Copper - 0.146
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.
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Contains
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Vitamin A
+55.4%
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Vitamin B1
+161%
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Vitamin B2
+68.3%
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Vitamin B3
+243.4%
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Vitamin B5
+636.7%
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Vitamin B6
+191.8%
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Vitamin E
+150.7%
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Vitamin C
+29.1%
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Folate
+50%
Contains
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Vitamin K
+25669.6%
Contains
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Vitamin A
+55.4%
Contains
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Vitamin B1
+161%
Contains
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Vitamin B2
+68.3%
Contains
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Vitamin B3
+243.4%
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Vitamin B5
+636.7%
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Vitamin B6
+191.8%
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Vitamin E
+150.7%
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Vitamin C
+29.1%
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Folate
+50%
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Vitamin K
+25669.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+359.2%
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Other
+98.5%
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Protein
+27.4%
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Fats
+213.3%
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Water
+21.1%
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Carbs
+359.2%
Contains
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Other
+98.5%
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Protein
+27.4%
Contains
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Fats
+213.3%
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Water
+21.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+100%
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Saturated Fat
-76.9%
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Monounsaturated Fat
+5400%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
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Polyunsaturated fat
+100%
Contains
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Saturated Fat
-76.9%
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Monounsaturated Fat
+5400%
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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| Rich in minerals |
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| Lower in price |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.41g | 2.51g |
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| Protein | 2.01g | 2.56g |
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| Fats | 0.15g | 0.47g |
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| Carbs | 20.71g | 4.51g |
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| Calories | 90kcal | 26kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 6.48g | 1.41g |
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| Fiber | 3.3g | 2g |
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| Calcium | 38mg | 118mg |
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| Iron | 0.69mg | 0.87mg |
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| Magnesium | 27mg | 13mg |
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| Phosphorus | 54mg | 42mg |
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| Potassium | 475mg | 162mg |
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| Sodium | 36mg | 9mg |
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| Zinc | 0.32mg | 0.22mg |
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| Copper | 0.161mg | 0.146mg |
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| Manganese | 0.497mg |
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| Selenium | 0.2µg | 0.6µg |
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| Vitamin A | 19218IU | 12370IU |
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| Vitamin A RAE | 961µg | 618µg |
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| Vitamin E | 0.71mg | 1.78mg |
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| Vitamin C | 19.6mg | 25.3mg |
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| Vitamin B1 | 0.107mg | 0.041mg |
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| Vitamin B2 | 0.106mg | 0.063mg |
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| Vitamin B3 | 1.487mg | 0.433mg |
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| Vitamin B5 | 0.884mg | 0.12mg |
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| Vitamin B6 | 0.286mg | 0.098mg |
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| Folate | 6µg | 9µg |
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| Vitamin K | 2.3µg | 592.7µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.107mg |
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| Isoleucine | 0.07mg |
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| Leucine | 0.118mg |
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| Lysine | 0.084mg |
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| Methionine | 0.037mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.11mg |
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| Histidine | 0.039mg |
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| Saturated Fat | 0.052g | 0.012g |
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| Monounsaturated Fat | 0.002g | 0.11g |
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| Polyunsaturated fat | 0.092g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
120%
201%
Minerals Daily Need Coverage Score
25%
17%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 5.07g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.