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  6. White Bread vs. Mustard Greens Raw

White Bread vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are White Bread and Mustard Greens Raw different?

  • White Bread is higher in Selenium, Vitamin B1, Vitamin B3, Folate, and Iron, however, Mustard Greens Raw are richer in Vitamin K, Vitamin C, Vitamin A RAE, and Vitamin E .
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 214% higher.
  • White Bread contains 25 times more Sodium than Mustard Greens Raw. While White Bread contains 490mg of Sodium, Mustard Greens Raw contain only 20mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Mustard greens, raw are the varieties used in this article.

Infographic

White Bread 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.
White Bread
White Bread
6
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +25.2%
Contains more Iron +120.1%
Contains more Phosphorus +69%
Contains more Zinc +196%
Contains more Selenium +2344.4%
Contains more Magnesium +39.1%
Contains more Potassium +204.8%
Contains less Sodium -95.9%
Contains more Copper +63.4%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +25.2%
Contains more Iron +120.1%
Contains more Phosphorus +69%
Contains more Zinc +196%
Contains more Selenium +2344.4%
Contains more Magnesium +39.1%
Contains more Potassium +204.8%
Contains less Sodium -95.9%
Contains more Copper +63.4%

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.
White Bread
White Bread
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +566.3%
Contains more Vitamin B2 +120.9%
Contains more Vitamin B3 +497.5%
Contains more Vitamin B5 +155.2%
Contains more Folate +825%
Contains more Vitamin A +302300%
Contains more Vitamin E +813.6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +106.9%
Contains more Vitamin K +128650%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +566.3%
Contains more Vitamin B2 +120.9%
Contains more Vitamin B3 +497.5%
Contains more Vitamin B5 +155.2%
Contains more Folate +825%
Contains more Vitamin A +302300%
Contains more Vitamin E +813.6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +106.9%
Contains more Vitamin K +128650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +209.4%
Contains more Fats +692.9%
Contains more Carbs +958.2%
Contains more Other +46.7%
Contains more Water +149%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Mustard Greens Raw
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 Protein +209.4%
Contains more Fats +692.9%
Contains more Carbs +958.2%
Contains more Other +46.7%
Contains more Water +149%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +551.1%
Contains more Polyunsaturated fat +4115.8%
Contains less Saturated Fat -98.6%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +551.1%
Contains more Polyunsaturated fat +4115.8%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Mustard Greens Raw
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Mustard Greens Raw Opinion
Net carbs 46.72g 1.47g White Bread
Protein 8.85g 2.86g White Bread
Fats 3.33g 0.42g White Bread
Carbs 49.42g 4.67g White Bread
Calories 266kcal 27kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 1.32g Mustard Greens Raw
Fiber 2.7g 3.2g Mustard Greens Raw
Calcium 144mg 115mg White Bread
Iron 3.61mg 1.64mg White Bread
Magnesium 23mg 32mg Mustard Greens Raw
Phosphorus 98mg 58mg White Bread
Potassium 126mg 384mg Mustard Greens Raw
Sodium 490mg 20mg Mustard Greens Raw
Zinc 0.74mg 0.25mg White Bread
Copper 0.101mg 0.165mg Mustard Greens Raw
Manganese 0.536mg White Bread
Selenium 22µg 0.9µg White Bread
Vitamin A 1IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0.22mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.533mg 0.08mg White Bread
Vitamin B2 0.243mg 0.11mg White Bread
Vitamin B3 4.78mg 0.8mg White Bread
Vitamin B5 0.536mg 0.21mg White Bread
Vitamin B6 0.087mg 0.18mg Mustard Greens Raw
Folate 111µg 12µg White Bread
Vitamin K 0.2µg 257.5µg Mustard Greens Raw
Trans Fat 0.027g 0g Mustard Greens Raw
Saturated Fat 0.698g 0.01g Mustard Greens Raw
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.092g White Bread
Polyunsaturated fat 1.602g 0.038g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

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

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
35%
White Bread
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
56%
White Bread
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 470mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.688g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.