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  6. Wild rice raw vs. Mustard Greens Raw

Wild rice raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are wild rice raw and mustard Greens Raw different?

  • Wild rice raw is richer in phosphorus, zinc, copper, vitamin B3, magnesium, folate, and vitamin B5, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than wild rice raw.
  • Wild rice raw contains 24 times more zinc than mustard Greens Raw. Wild rice raw contains 5.96mg of zinc, while mustard Greens Raw contain 0.25mg.
  • Wild rice raw has a higher glycemic index (57) than mustard Greens Raw (32).

Wild rice, raw and Mustard greens, raw types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +11.2%
Contains more IronIron +19.5%
Contains more CopperCopper +217.6%
Contains more ZincZinc +2284%
Contains more PhosphorusPhosphorus +646.6%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +447.6%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +43.8%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +741.6%
Contains more Vitamin B5Vitamin B5 +411.4%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more FolateFolate +691.7%
Contains more CholineCholine +6900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin KVitamin K +13452.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mustard Greens Raw DV% diff.
Vitamin K 1.9µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Manganese 1.329mg 58%
Phosphorus 433mg 58mg 54%
Zinc 5.96mg 0.25mg 52%
Copper 0.524mg 0.165mg 40%
Vitamin B3 6.733mg 0.8mg 37%
Magnesium 177mg 32mg 35%
Protein 14.73g 2.86g 24%
Carbs 74.9g 4.67g 23%
Folate 95µg 12µg 21%
Calories 357kcal 27kcal 17%
Vitamin B5 1.074mg 0.21mg 17%
Vitamin A 1µg 151µg 17%
Vitamin B6 0.391mg 0.18mg 16%
Fiber 6.2g 3.2g 12%
Vitamin B2 0.262mg 0.11mg 12%
Calcium 21mg 115mg 9%
Vitamin E 0.82mg 2.01mg 8%
Choline 35mg 0.5mg 6%
Iron 1.96mg 1.64mg 4%
Polyunsaturated fat 0.676g 0.038g 4%
Vitamin B1 0.115mg 0.08mg 3%
Selenium 2.8µg 0.9µg 3%
Sodium 7mg 20mg 1%
Potassium 427mg 384mg 1%
Saturated fat 0.156g 0.01g 1%
Fats 1.08g 0.42g 1%
Net carbs 68.7g 1.47g N/A
Sugar 2.5g 1.32g N/A
Monounsaturated fat 0.159g 0.092g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +415%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +1503.9%
Contains more OtherOther +13.3%
Contains more WaterWater +1068.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +72.8%
Contains more Poly. FatPolyunsaturated fat +1678.9%
Contains less Sat. FatSaturated fat -93.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.