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  6. Water vs. Mustard Greens Raw

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

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Important differences between water and mustard Greens Raw

  • Mustard Greens Raw have more iron, copper, fiber, potassium, calcium, phosphorus, and magnesium than water.
  • Mustard Greens Raw' daily need coverage for iron is 21% more.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of water is 0.

The food varieties used in the comparison are Beverages, water, tap, well and Mustard greens, raw.

Infographic

Water 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.
Water
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 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 -75%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +931.3%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +∞%
~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.
Water
Water
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 78%
Iron 0mg 1.64mg 21%
Copper 0.016mg 0.165mg 17%
Vitamin A 151µg 17%
Vitamin B6 0.18mg 14%
Fiber 0g 3.2g 13%
Vitamin E 2.01mg 13%
Calcium 3mg 115mg 11%
Potassium 0mg 384mg 11%
Vitamin B2 0.11mg 8%
Phosphorus 0mg 58mg 8%
Vitamin B1 0.08mg 7%
Magnesium 1mg 32mg 7%
Protein 0g 2.86g 6%
Vitamin B3 0.8mg 5%
Vitamin B5 0.21mg 4%
Folate 12µg 3%
Zinc 0.01mg 0.25mg 2%
Selenium 0.9µg 2%
Carbs 0g 4.67g 2%
Calories 0kcal 27kcal 1%
Sodium 5mg 20mg 1%
Fats 0g 0.42g 1%
Net carbs 0g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 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 +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1250%
~equal in Water ~90.7g

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.