Wasabi vs. Mustard Greens — In-Depth Nutrition Comparison
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Differences between wasabi and mustard Greens
- Wasabi is higher in fiber, vitamin C, vitamin B6, magnesium, zinc, potassium, vitamin B1, and phosphorus; however, mustard Greens is richer in vitamin A.
- Mustard Greens's daily need coverage for vitamin A is 68% higher.
- Wasabi has 7 times more zinc than mustard Greens. While wasabi has 1.62mg of zinc, mustard Greens has only 0.22mg.
The food types used in this comparison are Wasabi, root, raw and Mustard greens, cooked, boiled, drained, without salt.
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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 more MagnesiumMagnesium | +430.8% |
| Contains more PotassiumPotassium | +250.6% |
| Contains more IronIron | +18.4% |
| Contains more ZincZinc | +636.4% |
| Contains more PhosphorusPhosphorus | +90.5% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -47.1% |
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 CVitamin C | +65.6% |
| Contains more Vitamin B1Vitamin B1 | +219.5% |
| Contains more Vitamin B2Vitamin B2 | +81% |
| Contains more Vitamin B3Vitamin B3 | +71.6% |
| Contains more Vitamin B5Vitamin B5 | +69.2% |
| Contains more Vitamin B6Vitamin B6 | +179.6% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +35242.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +87.5% |
| Contains more FatsFats | +34% |
| Contains more CarbsCarbs | +422% |
| Contains more OtherOther | +182.4% |
| Contains more WaterWater | +32.8% |
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 Saturated Fat |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 109kcal | 26kcal |
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| Protein | 4.8g | 2.56g |
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| Fats | 0.63g | 0.47g |
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| Vitamin C | 41.9mg | 25.3mg |
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| Net carbs | 15.74g | 2.51g |
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| Carbs | 23.54g | 4.51g |
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| Magnesium | 69mg | 13mg |
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| Calcium | 128mg | 118mg |
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| Potassium | 568mg | 162mg |
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| Iron | 1.03mg | 0.87mg |
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| Sugar | 1.41g |
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| Fiber | 7.8g | 2g |
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| Copper | 0.155mg | 0.146mg |
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| Zinc | 1.62mg | 0.22mg |
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| Phosphorus | 80mg | 42mg |
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| Sodium | 17mg | 9mg |
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| Vitamin A | 35IU | 12370IU |
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| Vitamin A | 2µg | 618µg |
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| Vitamin E | 1.78mg |
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| Manganese | 0.391mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.131mg | 0.041mg |
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| Vitamin B2 | 0.114mg | 0.063mg |
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| Vitamin B3 | 0.743mg | 0.433mg |
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| Vitamin B5 | 0.203mg | 0.12mg |
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| Vitamin B6 | 0.274mg | 0.098mg |
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| Vitamin K | 592.7µg |
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| Folate | 18µg | 9µg |
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| Choline | 0.4mg |
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| Saturated Fat | 0.012g |
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| Monounsaturated fat | 0.11g |
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| Polyunsaturated fat | 0.046g |
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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
23%
186%
Minerals Daily Need Coverage Score
36%
17%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 9)
Which food is cheaper?
Mustard Greens is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.