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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

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 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 +∞%
~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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +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.
Vegetable oil Mustard Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Mustard Greens Raw 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?

ok
ok
is better in case of low diet
Vegetable oil 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
27%
Vegetable oil
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
1%
Vegetable oil
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.1)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 14.357g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.