Vegetable oil vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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A recap on differences between vegetable oil and mustard Greens Raw
- Vegetable oil has more vitamin E; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, fiber, and calcium.
- Mustard Greens Raw cover your daily vitamin K needs 197% more than vegetable oil.
- Mustard Greens Raw contain 1437 times less saturated fat than vegetable oil. Vegetable oil contains 14.367g of saturated fat, while mustard Greens Raw contain 0.01g.
- The glycemic index of mustard Greens Raw is higher.
Food varieties used in this article are Oil, corn, peanut, and olive and Mustard greens, raw.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1161.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1150% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +635.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +1126.2% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +150% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +23709.5% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
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 | +52109.8% |
| Contains more Poly. FatPolyunsaturated fat | +86828.9% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 33.033g | 0.038g | 220% |
| Vitamin K | 21µg | 257.5µg | 197% |
| Fats | 100g | 0.42g | 153% |
| Monounsaturated fat | 48.033g | 0.092g | 120% |
| Vitamin E | 14.78mg | 2.01mg | 85% |
| Vitamin C | 0mg | 70mg | 78% |
| Saturated fat | 14.367g | 0.01g | 65% |
| Calories | 884kcal | 27kcal | 43% |
| Iron | 0.13mg | 1.64mg | 19% |
| Copper | 0mg | 0.165mg | 18% |
| Vitamin A | 0µg | 151µg | 17% |
| Vitamin B6 | 0mg | 0.18mg | 14% |
| Fiber | 0g | 3.2g | 13% |
| Calcium | 0mg | 115mg | 12% |
| Potassium | 0mg | 384mg | 11% |
| Magnesium | 0mg | 32mg | 8% |
| Phosphorus | 0mg | 58mg | 8% |
| Vitamin B2 | 0mg | 0.11mg | 8% |
| Vitamin B1 | 0mg | 0.08mg | 7% |
| Protein | 0g | 2.86g | 6% |
| Vitamin B3 | 0mg | 0.8mg | 5% |
| Vitamin B5 | 0mg | 0.21mg | 4% |
| Folate | 0µg | 12µg | 3% |
| Selenium | 0µg | 0.9µg | 2% |
| Zinc | 0.02mg | 0.25mg | 2% |
| Carbs | 0g | 4.67g | 2% |
| Sodium | 0mg | 20mg | 1% |
| Net carbs | 0g | 1.47g | N/A |
| Sugar | 0g | 1.32g | N/A |
| Choline | 0.2mg | 0.5mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
84%
Minerals Daily Need Coverage Score
1%
25%
Comparison summary
Which food is lower in Sugar?
Vegetable oil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Vegetable oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Vegetable oil is cheaper (difference - $0.1)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 14.357g)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)