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  6. Maple syrup vs. Mustard Greens Raw

Maple syrup vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between Maple syrup and Mustard Greens Raw

  • Maple syrup has more Vitamin B2, and Zinc, while Mustard Greens Raw has more Vitamin K, Vitamin C, Iron, Vitamin A RAE, Copper, Vitamin B6, Vitamin E , and Fiber.
  • Mustard Greens Raw covers your daily need of Vitamin K 215% more than Maple syrup.
  • Maple syrup contains 12 times more Vitamin B2 than Mustard Greens Raw. While Maple syrup contains 1.27mg of Vitamin B2, Mustard Greens Raw contain only 0.11mg.

These are the specific foods used in this comparison Syrups, maple and Mustard greens, raw.

Infographic

Maple syrup 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.
Maple syrup
Maple syrup
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -40%
Contains more Zinc +488%
Contains more Calcium +12.7%
Contains more Iron +1390.9%
Contains more Magnesium +52.4%
Contains more Phosphorus +2800%
Contains more Potassium +81.1%
Contains more Copper +816.7%
Contains more Selenium +50%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -40%
Contains more Zinc +488%
Contains more Calcium +12.7%
Contains more Iron +1390.9%
Contains more Magnesium +52.4%
Contains more Phosphorus +2800%
Contains more Potassium +81.1%
Contains more Copper +816.7%
Contains more Selenium +50%

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.
Maple syrup
Maple syrup
1
:
9
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B2 +1054.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +887.7%
Contains more Vitamin B5 +483.3%
Contains more Vitamin B6 +8900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B2 +1054.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +887.7%
Contains more Vitamin B5 +483.3%
Contains more Vitamin B6 +8900%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Carbs +1335.5%
Contains more Protein +7050%
Contains more Fats +600%
Contains more Water +180%
Contains more Other +187.2%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Mustard Greens Raw
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 Carbs +1335.5%
Contains more Protein +7050%
Contains more Fats +600%
Contains more Water +180%
Contains more Other +187.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +736.4%
Contains more Polyunsaturated fat +123.5%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +736.4%
Contains more Polyunsaturated fat +123.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple syrup Mustard Greens Raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Mustard Greens Raw Opinion
Net carbs 67.04g 1.47g Maple syrup
Protein 0.04g 2.86g Mustard Greens Raw
Fats 0.06g 0.42g Mustard Greens Raw
Carbs 67.04g 4.67g Maple syrup
Calories 260kcal 27kcal Maple syrup
Fructose 0.52g Maple syrup
Sugar 60.46g 1.32g Mustard Greens Raw
Fiber 0g 3.2g Mustard Greens Raw
Calcium 102mg 115mg Mustard Greens Raw
Iron 0.11mg 1.64mg Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Phosphorus 2mg 58mg Mustard Greens Raw
Potassium 212mg 384mg Mustard Greens Raw
Sodium 12mg 20mg Maple syrup
Zinc 1.47mg 0.25mg Maple syrup
Copper 0.018mg 0.165mg Mustard Greens Raw
Manganese 2.908mg Maple syrup
Selenium 0.6µg 0.9µg Mustard Greens Raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.066mg 0.08mg Mustard Greens Raw
Vitamin B2 1.27mg 0.11mg Maple syrup
Vitamin B3 0.081mg 0.8mg Mustard Greens Raw
Vitamin B5 0.036mg 0.21mg Mustard Greens Raw
Vitamin B6 0.002mg 0.18mg Mustard Greens Raw
Folate 0µg 12µg Mustard Greens Raw
Vitamin K 0µg 257.5µg Mustard Greens Raw
Saturated Fat 0.007g 0.01g Maple syrup
Monounsaturated Fat 0.011g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.017g 0.038g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
26%
Maple syrup
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
50%
Maple syrup
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 59.14g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.