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  6. Turmeric vs. Mustard Greens Raw

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

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Summary of differences between turmeric and mustard Greens Raw

  • Turmeric has more iron, copper, fiber, potassium, magnesium, zinc, and phosphorus, while mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Turmeric covers your daily need for iron, 667% more than mustard Greens Raw.
  • Turmeric contains 18 times more zinc than mustard Greens Raw. While turmeric contains 4.5mg of zinc, mustard Greens Raw contain only 0.25mg.
  • Turmeric has a lower glycemic index. The glycemic index of turmeric is 0, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Spices, turmeric, ground and Mustard greens, raw.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +550%
Contains more CalciumCalcium +46.1%
Contains more PotassiumPotassium +441.7%
Contains more IronIron +3253.7%
Contains more CopperCopper +687.9%
Contains more ZincZinc +1700%
Contains more PhosphorusPhosphorus +415.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +588.9%
Contains less SodiumSodium -25.9%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 EVitamin E +120.4%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +158.1%
Contains more FolateFolate +66.7%
Contains more CholineCholine +9740%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +1821.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Mustard Greens Raw DV% diff.
Manganese 19.8mg 861%
Iron 55mg 1.64mg 667%
Vitamin K 13.4µg 257.5µg 203%
Copper 1.3mg 0.165mg 126%
Fiber 22.7g 3.2g 78%
Vitamin C 0.7mg 70mg 77%
Potassium 2080mg 384mg 50%
Magnesium 208mg 32mg 42%
Zinc 4.5mg 0.25mg 39%
Phosphorus 299mg 58mg 34%
Carbs 67.14g 4.67g 21%
Vitamin A 0µg 151µg 17%
Vitamin E 4.43mg 2.01mg 16%
Calories 312kcal 27kcal 14%
Protein 9.68g 2.86g 14%
Selenium 6.2µg 0.9µg 10%
Choline 49.2mg 0.5mg 9%
Saturated fat 1.838g 0.01g 8%
Vitamin B5 0.542mg 0.21mg 7%
Vitamin B6 0.107mg 0.18mg 6%
Calcium 168mg 115mg 5%
Polyunsaturated fat 0.756g 0.038g 5%
Fats 3.25g 0.42g 4%
Vitamin B3 1.35mg 0.8mg 3%
Vitamin B2 0.15mg 0.11mg 3%
Folate 20µg 12µg 2%
Vitamin B1 0.058mg 0.08mg 2%
Fructose 0.45g 1%
Monounsaturated fat 0.449g 0.092g 1%
Net carbs 44.44g 1.47g N/A
Sugar 3.21g 1.32g N/A
Sodium 27mg 20mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +238.5%
Contains more FatsFats +673.8%
Contains more CarbsCarbs +1337.7%
Contains more OtherOther +424.4%
Contains more WaterWater +605.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +388%
Contains more Poly. FatPolyunsaturated fat +1889.5%
Contains less Sat. FatSaturated fat -99.5%

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.