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Taro leaves vs. Mustard Greens — In-Depth Nutrition Comparison

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Differences between taro leaves and mustard Greens

  • Taro leaves are higher in vitamin B2, vitamin C, folate, iron, potassium, vitamin B1, copper, and magnesium; however, mustard Greens is richer in vitamin K and vitamin A.
  • Mustard Greens's daily need coverage for vitamin K is 403% higher.
  • Taro leaves have 14 times more folate than mustard Greens. While taro leaves have 126µg of folate, mustard Greens has only 9µg.

The food types used in this comparison are Taro leaves, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Taro leaves vs Mustard Greens infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +246.2%
Contains more PotassiumPotassium +300%
Contains more IronIron +158.6%
Contains more CopperCopper +84.9%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +10.3%

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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +105.5%
Contains more Vitamin EVitamin E +13.5%
Contains more Vitamin B1Vitamin B1 +409.8%
Contains more Vitamin B2Vitamin B2 +623.8%
Contains more Vitamin B3Vitamin B3 +249.4%
Contains more Vitamin B6Vitamin B6 +49%
Contains more FolateFolate +1300%
Contains more CholineCholine +3100%
Contains more Vitamin AVitamin A +156.4%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin KVitamin K +445.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro leaves Mustard Greens DV% diff.
Vitamin K 108.6µg 592.7µg 403%
Vitamin A 241µg 618µg 42%
Manganese 0.714mg 31%
Vitamin B2 0.456mg 0.063mg 30%
Vitamin C 52mg 25.3mg 30%
Folate 126µg 9µg 29%
Iron 2.25mg 0.87mg 17%
Copper 0.27mg 0.146mg 14%
Vitamin B1 0.209mg 0.041mg 14%
Potassium 648mg 162mg 14%
Magnesium 45mg 13mg 8%
Vitamin B3 1.513mg 0.433mg 7%
Fiber 3.7g 2g 7%
Protein 4.98g 2.56g 5%
Vitamin B6 0.146mg 0.098mg 4%
Phosphorus 60mg 42mg 3%
Choline 12.8mg 0.4mg 2%
Zinc 0.41mg 0.22mg 2%
Vitamin E 2.02mg 1.78mg 2%
Polyunsaturated fat 0.307g 0.046g 2%
Saturated fat 0.151g 0.012g 1%
Vitamin B5 0.084mg 0.12mg 1%
Calories 42kcal 26kcal 1%
Selenium 0.9µg 0.6µg 1%
Calcium 107mg 118mg 1%
Carbs 6.7g 4.51g 1%
Fats 0.74g 0.47g 0%
Net carbs 3g 2.51g N/A
Sugar 3.01g 1.41g N/A
Sodium 3mg 9mg 0%
Monounsaturated fat 0.06g 0.11g 0%
Tryptophan 0.048mg 0%
Threonine 0.167mg 0%
Isoleucine 0.26mg 0%
Leucine 0.392mg 0%
Lysine 0.246mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.195mg 0%
Valine 0.256mg 0%
Histidine 0.114mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +94.5%
Contains more FatsFats +57.4%
Contains more CarbsCarbs +48.6%
Contains more OtherOther +182.4%
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +567.4%
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +83.3%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.