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Tart vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are tart and mustard Greens Raw different?

  • Tart is higher in vitamin B2, iron, folate, selenium, vitamin B3, vitamin B1, and vitamin B6; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Tart contains 14 times more selenium than mustard Greens Raw. While tart contains 12.9µg of selenium, mustard Greens Raw contain only 0.9µg.
  • Mustard Greens Raw have a lower glycemic index (32) than tart (45).

Breakfast tart, low fat and Mustard greens, raw are the varieties used in this article.

Infographic

Tart 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.
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +37.5%
Contains more IronIron +108.5%
Contains more ZincZinc +12%
Contains more PhosphorusPhosphorus +60.3%
Contains more SeleniumSelenium +1333.3%
Contains more CalciumCalcium +161.4%
Contains more PotassiumPotassium +481.8%
Contains more CopperCopper +126%
Contains less SodiumSodium -94.5%
~equal in Manganese ~mg

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.
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +88.7%
Contains more Vitamin B1Vitamin B1 +256.3%
Contains more Vitamin B2Vitamin B2 +399.1%
Contains more Vitamin B3Vitamin B3 +375%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more FolateFolate +733.3%
Contains more CholineCholine +1580%
Contains more Vitamin CVitamin C +1742.1%
Contains more Vitamin EVitamin E +279.2%
Contains more Vitamin KVitamin K +64275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 ProteinProtein +39.5%
Contains more FatsFats +1326.2%
Contains more CarbsCarbs +1544.5%
Contains more WaterWater +653.3%
Contains more OtherOther +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 more Mono. FatMonounsaturated fat +3528.3%
Contains more Poly. FatPolyunsaturated fat +2210.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Mustard Greens Raw DV% diff.
Vitamin K 0.4µg 257.5µg 214%
Vitamin C 3.8mg 70mg 74%
Vitamin B2 0.549mg 0.11mg 34%
Carbs 76.8g 4.67g 24%
Folate 100µg 12µg 22%
Iron 3.42mg 1.64mg 22%
Selenium 12.9µg 0.9µg 22%
Vitamin B3 3.8mg 0.8mg 19%
Calories 372kcal 27kcal 17%
Vitamin B1 0.285mg 0.08mg 17%
Vitamin A 285µg 151µg 15%
Vitamin B6 0.38mg 0.18mg 15%
Sodium 361mg 20mg 15%
Copper 0.073mg 0.165mg 10%
Vitamin E 0.53mg 2.01mg 10%
Fats 5.99g 0.42g 9%
Potassium 66mg 384mg 9%
Monounsaturated fat 3.338g 0.092g 8%
Calcium 44mg 115mg 7%
Fiber 1.5g 3.2g 7%
Saturated fat 1.393g 0.01g 6%
Polyunsaturated fat 0.878g 0.038g 6%
Phosphorus 93mg 58mg 5%
Vitamin B5 0.21mg 4%
Magnesium 44mg 32mg 3%
Protein 3.99g 2.86g 2%
Choline 8.4mg 0.5mg 1%
Net carbs 75.3g 1.47g N/A
Sugar 4.87g 1.32g N/A
Zinc 0.28mg 0.25mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Tart
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
37%
Tart
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is cheaper?
Tart
Tart is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 341mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.383g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
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.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.