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  6. Flour vs. Mustard Greens Raw

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

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Differences between flour and mustard Greens Raw

  • Flour is higher in selenium, vitamin B1, folate, iron, vitamin B3, and vitamin B2; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Flour has 38 times more selenium than mustard Greens Raw. While flour has 33.9µg of selenium, mustard Greens Raw have only 0.9µg.
  • Mustard Greens Raw have a lower glycemic index (32) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Mustard greens, raw.

Infographic

Flour 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.
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +182.9%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +86.2%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3666.7%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +258.9%
Contains more CopperCopper +14.6%

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.
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +881.3%
Contains more Vitamin B2Vitamin B2 +349.1%
Contains more Vitamin B3Vitamin B3 +638%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more FolateFolate +1425%
Contains more CholineCholine +1980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B6Vitamin B6 +309.1%
Contains more Vitamin KVitamin K +85733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Mustard Greens Raw DV% diff.
Vitamin K 0.3µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Selenium 33.9µg 0.9µg 60%
Vitamin B1 0.785mg 0.08mg 59%
Folate 183µg 12µg 43%
Iron 4.64mg 1.64mg 38%
Vitamin B3 5.904mg 0.8mg 32%
Vitamin B2 0.494mg 0.11mg 30%
Manganese 0.682mg 30%
Carbs 76.31g 4.67g 24%
Vitamin A 0µg 151µg 17%
Calories 364kcal 27kcal 17%
Protein 10.33g 2.86g 15%
Vitamin E 0.06mg 2.01mg 13%
Calcium 15mg 115mg 10%
Vitamin B6 0.044mg 0.18mg 10%
Potassium 107mg 384mg 8%
Phosphorus 108mg 58mg 7%
Vitamin B5 0.438mg 0.21mg 5%
Zinc 0.7mg 0.25mg 4%
Polyunsaturated fat 0.413g 0.038g 3%
Copper 0.144mg 0.165mg 2%
Fiber 2.7g 3.2g 2%
Magnesium 22mg 32mg 2%
Choline 10.4mg 0.5mg 2%
Saturated fat 0.155g 0.01g 1%
Fats 0.98g 0.42g 1%
Sodium 2mg 20mg 1%
Net carbs 73.61g 1.47g N/A
Sugar 0.27g 1.32g N/A
Monounsaturated fat 0.087g 0.092g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +261.2%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +1534%
Contains more WaterWater +660.9%
Contains more OtherOther +193.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +986.8%
Contains less Sat. FatSaturated fat -93.5%
~equal in Monounsaturated fat ~0.092g

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.