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  6. Tortilla vs. Mustard Greens Raw

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

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Summary of differences between tortilla and mustard Greens Raw

  • Tortilla has more selenium, iron, vitamin B1, folate, vitamin B3, and phosphorus, while mustard Greens Raw have more vitamin K, vitamin C, and vitamin E.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than tortilla.
  • Tortilla contains 24 times more sodium than mustard Greens Raw. While tortilla contains 482mg of sodium, mustard Greens Raw contain only 20mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of tortilla is 52.

These are the specific foods used in this comparison Tortilla, includes plain, and from mutton sandwich (Navajo) and Mustard greens, raw.

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 IronIron +132.3%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +151.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1744.4%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +64.3%
Contains more PotassiumPotassium +265.7%
Contains more CopperCopper +61.8%
Contains less SodiumSodium -95.9%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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 B1Vitamin B1 +362.5%
Contains more Vitamin B3Vitamin B3 +415.6%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +64275%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Mustard Greens Raw DV% diff.
Vitamin K 0.4µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Selenium 16.6µg 0.9µg 29%
Iron 3.81mg 1.64mg 27%
Vitamin B1 0.37mg 0.08mg 24%
Folate 98µg 12µg 22%
Vitamin B3 4.125mg 0.8mg 21%
Sodium 482mg 20mg 20%
Starch 43.02g 18%
Vitamin A 151µg 17%
Carbs 49.94g 4.67g 15%
Phosphorus 146mg 58mg 13%
Manganese 0.268mg 12%
Vitamin E 0.19mg 2.01mg 12%
Calories 237kcal 27kcal 11%
Vitamin B6 0.06mg 0.18mg 9%
Protein 7.28g 2.86g 9%
Potassium 105mg 384mg 8%
Copper 0.102mg 0.165mg 7%
Calcium 70mg 115mg 5%
Fiber 2.4g 3.2g 3%
Magnesium 19mg 32mg 3%
Polyunsaturated fat 0.391g 0.038g 2%
Zinc 0.32mg 0.25mg 1%
Vitamin B5 0.17mg 0.21mg 1%
Fats 0.95g 0.42g 1%
Saturated fat 0.296g 0.01g 1%
Net carbs 47.54g 1.47g N/A
Sugar 2.75g 1.32g N/A
Vitamin B2 0.114mg 0.11mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.185g 0.092g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +154.5%
Contains more FatsFats +126.2%
Contains more CarbsCarbs +969.4%
Contains more OtherOther +38.5%
Contains more WaterWater +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 +101.1%
Contains more Poly. FatPolyunsaturated fat +928.9%
Contains less Sat. FatSaturated fat -96.6%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.