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  6. Welsh onion vs. Mustard Greens Raw

Welsh onion vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and mustard Greens Raw

  • The amount of vitamin K, vitamin C, vitamin A, copper, vitamin E, calcium, vitamin B6, iron, and potassium in mustard Greens Raw is higher than in welsh onion.
  • Mustard Greens Raw cover your daily need for vitamin K, 53% more than welsh onion.

These are the specific foods used in this comparison Onions, welsh, raw and Mustard greens, raw.

Infographic

Welsh onion vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +108%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +538.9%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +34.4%
Contains more CopperCopper +135.7%
Contains more PhosphorusPhosphorus +18.4%
Contains more SeleniumSelenium +50%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 FolateFolate +33.3%
Contains more CholineCholine +960%
Contains more Vitamin CVitamin C +159.3%
Contains more Vitamin EVitamin E +294.1%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +33.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Mustard Greens Raw DV% diff.
Vitamin K 193.4µg 257.5µg 53%
Vitamin C 27mg 70mg 48%
Vitamin A 151µg 17%
Copper 0.07mg 0.165mg 11%
Vitamin E 0.51mg 2.01mg 10%
Calcium 18mg 115mg 10%
Vitamin B6 0.072mg 0.18mg 8%
Manganese 0.137mg 6%
Potassium 212mg 384mg 5%
Iron 1.22mg 1.64mg 5%
Vitamin B3 0.4mg 0.8mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Fiber 2.4g 3.2g 3%
Zinc 0.52mg 0.25mg 2%
Magnesium 23mg 32mg 2%
Protein 1.9g 2.86g 2%
Vitamin B2 0.09mg 0.11mg 2%
Phosphorus 49mg 58mg 1%
Folate 16µg 12µg 1%
Carbs 6.5g 4.67g 1%
Choline 5.3mg 0.5mg 1%
Selenium 0.6µg 0.9µg 1%
Polyunsaturated fat 0.156g 0.038g 1%
Vitamin B5 0.169mg 0.21mg 1%
Calories 34kcal 27kcal 0%
Fats 0.4g 0.42g 0%
Net carbs 4.1g 1.47g N/A
Sugar 2.18g 1.32g N/A
Sodium 17mg 20mg 0%
Saturated fat 0.067g 0.01g 0%
Monounsaturated fat 0.056g 0.092g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +39.2%
Contains more ProteinProtein +50.5%
Contains more OtherOther +92.9%
~equal in Fats ~0.42g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +310.5%
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +64.3%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.