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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.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Wheat vs Mustard Greens 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.
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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%
~equal in Potassium ~162mg

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.
Wheat
3
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more FolateFolate +22.2%
Contains more Vitamin AVitamin A +309150%
Contains more Vitamin E Vitamin E +641.7%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B6Vitamin B6 +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
3% 5% 92%
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
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
7% 65% 27%
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.
Wheat Mustard Greens
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Mustard Greens Opinion
Calories 132kcal 26kcal Wheat
Protein 5.71g 2.56g Wheat
Fats 0.83g 0.47g Wheat
Vitamin C 25.3mg Mustard Greens
Net carbs 23.3g 2.51g Wheat
Carbs 27.6g 4.51g Wheat
Magnesium 48mg 13mg Wheat
Calcium 9mg 118mg Mustard Greens
Potassium 164mg 162mg Wheat
Iron 1.76mg 0.87mg Wheat
Sugar 3.07g 1.41g Mustard Greens
Fiber 4.3g 2g Wheat
Copper 0.207mg 0.146mg Wheat
Zinc 1.84mg 0.22mg Wheat
Phosphorus 147mg 42mg Wheat
Sodium 8mg 9mg Wheat
Vitamin A 4IU 12370IU Mustard Greens
Vitamin A RAE 618µg Mustard Greens
Vitamin E 0.24mg 1.78mg Mustard Greens
Manganese 1.03mg Wheat
Selenium 31.9µg 0.6µg Wheat
Vitamin B1 0.095mg 0.041mg Wheat
Vitamin B2 0.03mg 0.063mg Mustard Greens
Vitamin B3 2.305mg 0.433mg Wheat
Vitamin B5 0.12mg Mustard Greens
Vitamin B6 0.07mg 0.098mg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Folate 11µg 9µg Wheat
Trans Fat 0.002g 0g Mustard Greens
Choline 0.4mg Mustard Greens
Saturated Fat 0.077g 0.012g Mustard Greens
Monounsaturated Fat 0.084g 0.11g Mustard Greens
Polyunsaturated fat 0.243g 0.046g Wheat
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wheat
186%
Mustard Greens
Minerals Daily Need Coverage Score
61%
Wheat
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169744/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.