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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, and vitamin E.
  • Daily need coverage for vitamin K for 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.
  • Mustard Greens Raw have a lower glycemic index (32) than white bread (73).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +25.2%
Contains more IronIron +120.1%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2344.4%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +204.8%
Contains more CopperCopper +63.4%
Contains less SodiumSodium -95.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +566.3%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B3Vitamin B3 +497.5%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more FolateFolate +825%
Contains more CholineCholine +2820%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +813.6%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin KVitamin K +128650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Mustard Greens Raw DV% diff.
Vitamin K 0.2µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Vitamin B1 0.533mg 0.08mg 38%
Selenium 22µg 0.9µg 38%
Folate 111µg 12µg 25%
Vitamin B3 4.78mg 0.8mg 25%
Iron 3.61mg 1.64mg 25%
Manganese 0.536mg 23%
Sodium 490mg 20mg 20%
Vitamin A 0µg 151µg 17%
Starch 37.17g 15%
Carbs 49.42g 4.67g 15%
Calories 266kcal 27kcal 12%
Protein 8.85g 2.86g 12%
Vitamin E 0.22mg 2.01mg 12%
Vitamin B2 0.243mg 0.11mg 10%
Polyunsaturated fat 1.602g 0.038g 10%
Potassium 126mg 384mg 8%
Copper 0.101mg 0.165mg 7%
Vitamin B5 0.536mg 0.21mg 7%
Vitamin B6 0.087mg 0.18mg 7%
Phosphorus 98mg 58mg 6%
Zinc 0.74mg 0.25mg 4%
Fats 3.33g 0.42g 4%
Fructose 2.43g 3%
Calcium 144mg 115mg 3%
Choline 14.6mg 0.5mg 3%
Saturated fat 0.698g 0.01g 3%
Fiber 2.7g 3.2g 2%
Magnesium 23mg 32mg 2%
Monounsaturated fat 0.599g 0.092g 1%
Net carbs 46.72g 1.47g N/A
Sugar 5.67g 1.32g N/A
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +209.4%
Contains more FatsFats +692.9%
Contains more CarbsCarbs +958.2%
Contains more OtherOther +46.7%
Contains more WaterWater +149%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +551.1%
Contains more Poly. FatPolyunsaturated fat +4115.8%
Contains less Sat. FatSaturated fat -98.6%

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.