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  6. Vegetable vs. Mustard Greens Raw

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

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The main differences between vegetable and mustard Greens Raw

  • Vegetable has more vitamin A; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin E, iron, copper, calcium, vitamin B6, and potassium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 195% higher.
  • Vegetable has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Mustard greens, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 ZincZinc +96%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +127.2%
Contains more IronIron +100%
Contains more CopperCopper +98.8%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +200%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +41.7%
Contains more FolateFolate +58.3%
Contains more CholineCholine +4720%
Contains more Vitamin CVitamin C +2087.5%
Contains more Vitamin EVitamin E +428.9%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +995.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Mustard Greens Raw DV% diff.
Vitamin K 23.5µg 257.5µg 195%
Vitamin C 3.2mg 70mg 74%
Manganese 0.379mg 16%
Vitamin E 0.38mg 2.01mg 11%
Iron 0.82mg 1.64mg 10%
Calcium 25mg 115mg 9%
Copper 0.083mg 0.165mg 9%
Vitamin B6 0.074mg 0.18mg 8%
Vitamin A 214µg 151µg 7%
Potassium 169mg 384mg 6%
Fiber 4.4g 3.2g 5%
Choline 24.1mg 0.5mg 4%
Carbs 13.09g 4.67g 3%
Magnesium 22mg 32mg 2%
Folate 19µg 12µg 2%
Zinc 0.49mg 0.25mg 2%
Calories 65kcal 27kcal 2%
Vitamin B2 0.12mg 0.11mg 1%
Vitamin B5 0.151mg 0.21mg 1%
Vitamin B1 0.071mg 0.08mg 1%
Selenium 0.3µg 0.9µg 1%
Sodium 35mg 20mg 1%
Phosphorus 51mg 58mg 1%
Protein 2.86g 2.86g 0%
Fats 0.15g 0.42g 0%
Net carbs 8.69g 1.47g N/A
Sugar 3.12g 1.32g N/A
Vitamin B3 0.851mg 0.8mg 0%
Saturated fat 0.031g 0.01g 0%
Monounsaturated fat 0.01g 0.092g 0%
Polyunsaturated fat 0.072g 0.038g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +180.3%
Contains more FatsFats +180%
Contains more OtherOther +101.5%
~equal in Protein ~2.86g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 Poly. FatPolyunsaturated fat +89.5%
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +820%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.