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  6. Khorasan wheat vs. Mustard Greens Raw

Khorasan wheat vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are khorasan wheat and mustard Greens Raw different?

  • Khorasan wheat is richer in selenium, phosphorus, vitamin B1, copper, vitamin B3, fiber, and zinc, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than khorasan wheat.
  • Khorasan wheat contains 91 times more selenium than mustard Greens Raw. Khorasan wheat contains 81.5µg of selenium, while mustard Greens Raw contain 0.9µg.

Wheat, KAMUT khorasan, uncooked and Mustard greens, raw types were used in this article.

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +306.3%
Contains more IronIron +129.9%
Contains more CopperCopper +206.7%
Contains more ZincZinc +1372%
Contains more PhosphorusPhosphorus +527.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +8955.6%
Contains more CalciumCalcium +422.7%
~equal in Potassium ~384mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 +607.5%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +696.9%
Contains more Vitamin B5Vitamin B5 +351.9%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more CholineCholine +5060%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin KVitamin K +14205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Mustard Greens Raw DV% diff.
Vitamin K 1.8µg 257.5µg 213%
Selenium 81.5µg 0.9µg 147%
Manganese 2.735mg 119%
Vitamin C 0mg 70mg 78%
Phosphorus 364mg 58mg 44%
Vitamin B1 0.566mg 0.08mg 41%
Copper 0.506mg 0.165mg 38%
Vitamin B3 6.375mg 0.8mg 35%
Fiber 11.1g 3.2g 32%
Zinc 3.68mg 0.25mg 31%
Iron 3.77mg 1.64mg 27%
Magnesium 130mg 32mg 23%
Protein 14.54g 2.86g 23%
Starch 52.41g 22%
Carbs 70.58g 4.67g 22%
Vitamin A 1µg 151µg 17%
Calories 337kcal 27kcal 16%
Vitamin B5 0.949mg 0.21mg 15%
Calcium 22mg 115mg 9%
Vitamin E 0.61mg 2.01mg 9%
Vitamin B6 0.259mg 0.18mg 6%
Vitamin B2 0.184mg 0.11mg 6%
Choline 25.8mg 0.5mg 5%
Polyunsaturated fat 0.621g 0.038g 4%
Fats 2.13g 0.42g 3%
Folate 12µg 3%
Sodium 5mg 20mg 1%
Potassium 403mg 384mg 1%
Saturated fat 0.196g 0.01g 1%
Net carbs 59.48g 1.47g N/A
Sugar 7.84g 1.32g N/A
Trans fat 0.005g 0g N/A
Monounsaturated fat 0.213g 0.092g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +408.4%
Contains more FatsFats +407.1%
Contains more CarbsCarbs +1411.3%
Contains more OtherOther +24.4%
Contains more WaterWater +719.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +131.5%
Contains more Poly. FatPolyunsaturated fat +1534.2%
Contains less Sat. FatSaturated fat -94.9%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.