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  6. Wheat vs. Mustard Greens Raw

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

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What are the main differences between wheat and mustard Greens Raw?

  • Wheat is richer in selenium, phosphorus, copper, vitamin B3, zinc, vitamin B1, magnesium, and iron, yet mustard Greens Raw are richer in vitamin C and vitamin A.
  • Wheat 's daily need coverage for selenium is 161% higher.
  • Wheat has 17 times more zinc than mustard Greens Raw. Wheat has 4.16mg of zinc, while mustard Greens Raw have 0.25mg.
  • Mustard Greens Raw have a lower glycemic index than wheat .

We used Wheat, durum and Mustard greens, raw types in this comparison.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +350%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +114.6%
Contains more CopperCopper +235.2%
Contains more ZincZinc +1564%
Contains more PhosphorusPhosphorus +775.9%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +9833.3%
Contains more CalciumCalcium +238.2%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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%
Contains more Vitamin B1Vitamin B1 +423.8%
Contains more Vitamin B3Vitamin B3 +742.3%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B6Vitamin B6 +132.8%
Contains more FolateFolate +258.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Selenium 89.4µg 0.9µg 161%
Manganese 3.012mg 131%
Vitamin C 0mg 70mg 78%
Phosphorus 508mg 58mg 64%
Copper 0.553mg 0.165mg 43%
Vitamin B3 6.738mg 0.8mg 37%
Zinc 4.16mg 0.25mg 36%
Vitamin B1 0.419mg 0.08mg 28%
Magnesium 144mg 32mg 27%
Iron 3.52mg 1.64mg 24%
Carbs 71.13g 4.67g 22%
Protein 13.68g 2.86g 22%
Vitamin B6 0.419mg 0.18mg 18%
Vitamin A 0µg 151µg 17%
Calories 339kcal 27kcal 16%
Vitamin B5 0.935mg 0.21mg 15%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Calcium 34mg 115mg 8%
Folate 43µg 12µg 8%
Polyunsaturated fat 0.978g 0.038g 6%
Fats 2.47g 0.42g 3%
Saturated fat 0.454g 0.01g 2%
Monounsaturated fat 0.344g 0.092g 1%
Sodium 2mg 20mg 1%
Vitamin B2 0.121mg 0.11mg 1%
Potassium 431mg 384mg 1%
Net carbs 71.13g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +378.3%
Contains more FatsFats +488.1%
Contains more CarbsCarbs +1423.1%
Contains more OtherOther +31.9%
Contains more WaterWater +729.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +273.9%
Contains more Poly. FatPolyunsaturated fat +2473.7%
Contains less Sat. FatSaturated fat -97.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.