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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 have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, and fiber.
  • Mustard Greens Raw cover your daily need for 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.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of maple syrup is 54.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 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 +488%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +1390.9%
Contains more CopperCopper +816.7%
Contains more PhosphorusPhosphorus +2800%
Contains more SeleniumSelenium +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.
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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B2Vitamin B2 +1054.5%
Contains more CholineCholine +220%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +887.7%
Contains more Vitamin B5Vitamin B5 +483.3%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Manganese 2.908mg 126%
Vitamin B2 1.27mg 0.11mg 89%
Vitamin C 0mg 70mg 78%
Carbs 67.04g 4.67g 21%
Iron 0.11mg 1.64mg 19%
Vitamin A 0µg 151µg 17%
Copper 0.018mg 0.165mg 16%
Vitamin B6 0.002mg 0.18mg 14%
Fiber 0g 3.2g 13%
Vitamin E 0mg 2.01mg 13%
Calories 260kcal 27kcal 12%
Zinc 1.47mg 0.25mg 11%
Phosphorus 2mg 58mg 8%
Protein 0.04g 2.86g 6%
Potassium 212mg 384mg 5%
Vitamin B3 0.081mg 0.8mg 4%
Magnesium 21mg 32mg 3%
Folate 0µg 12µg 3%
Vitamin B5 0.036mg 0.21mg 3%
Fats 0.06g 0.42g 1%
Fructose 0.52g 1%
Vitamin B1 0.066mg 0.08mg 1%
Selenium 0.6µg 0.9µg 1%
Calcium 102mg 115mg 1%
Net carbs 67.04g 1.47g N/A
Sugar 60.46g 1.32g N/A
Sodium 12mg 20mg 0%
Choline 1.6mg 0.5mg 0%
Saturated fat 0.007g 0.01g 0%
Monounsaturated fat 0.011g 0.092g 0%
Polyunsaturated fat 0.017g 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 +1335.5%
Contains more ProteinProtein +7050%
Contains more FatsFats +600%
Contains more WaterWater +180%
Contains more OtherOther +187.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 -30%
Contains more Mono. FatMonounsaturated fat +736.4%
Contains more Poly. FatPolyunsaturated fat +123.5%

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.