Wheat vs. Mustard Greens — In-Depth Nutrition Comparison
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Significant differences between wheat and mustard Greens
- Wheat has more selenium, phosphorus, zinc, vitamin B3, iron, fiber, magnesium, and copper; however, mustard Greens is richer in calcium and vitamin E.
- Wheat covers your daily selenium needs 57% more than mustard Greens.
- Mustard Greens has 8 times less zinc than wheat. Wheat has 1.84mg of zinc, while mustard Greens has 0.22mg.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of mustard Greens is 32.
Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked 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 | +269.2% |
| Contains more IronIron | +102.3% |
| Contains more CopperCopper | +41.8% |
| Contains more ZincZinc | +736.4% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains less SodiumSodium | -11.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +5216.7% |
| Contains more CalciumCalcium | +1211.1% |
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 B1Vitamin B1 | +131.7% |
| Contains more Vitamin B3Vitamin B3 | +432.3% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin EVitamin E | +641.7% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B6Vitamin B6 | +40% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +123% |
| Contains more FatsFats | +76.6% |
| Contains more CarbsCarbs | +512% |
| Contains more WaterWater | +40.8% |
~equal in
Other
~0.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +428.3% |
| Contains less Sat. FatSaturated fat | -84.4% |
| Contains more Mono. FatMonounsaturated fat | +31% |
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 592.7µg | 494% | |
| Vitamin A | 618µg | 69% | |
| Selenium | 31.9µg | 0.6µg | 57% |
| Manganese | 1.03mg | 45% | |
| Vitamin C | 25.3mg | 28% | |
| Zinc | 1.84mg | 0.22mg | 15% |
| Phosphorus | 147mg | 42mg | 15% |
| Vitamin B3 | 2.305mg | 0.433mg | 12% |
| Calcium | 9mg | 118mg | 11% |
| Iron | 1.76mg | 0.87mg | 11% |
| Vitamin E | 0.24mg | 1.78mg | 10% |
| Fiber | 4.3g | 2g | 9% |
| Carbs | 27.6g | 4.51g | 8% |
| Magnesium | 48mg | 13mg | 8% |
| Copper | 0.207mg | 0.146mg | 7% |
| Protein | 5.71g | 2.56g | 6% |
| Calories | 132kcal | 26kcal | 5% |
| Vitamin B1 | 0.095mg | 0.041mg | 5% |
| Vitamin B2 | 0.03mg | 0.063mg | 3% |
| Vitamin B5 | 0.12mg | 2% | |
| Vitamin B6 | 0.07mg | 0.098mg | 2% |
| Fats | 0.83g | 0.47g | 1% |
| Folate | 11µg | 9µg | 1% |
| Polyunsaturated fat | 0.243g | 0.046g | 1% |
| Net carbs | 23.3g | 2.51g | N/A |
| Potassium | 164mg | 162mg | 0% |
| Sugar | 3.07g | 1.41g | N/A |
| Sodium | 8mg | 9mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.012g | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.084g | 0.11g | 0% |
| Tryptophan | 0.051mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.22mg | 0% | |
| Leucine | 0.432mg | 0% | |
| Lysine | 0.161mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.267mg | 0% | |
| Histidine | 0.147mg | 0% |
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
8%
144%
Minerals Daily Need Coverage Score
61%
17%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1mg)
Which food is cheaper?
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.065g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)