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  6. Wild rice vs. Mustard Greens

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

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Significant differences between Wild rice and Mustard Greens

  • Wild rice has more Zinc, Phosphorus, and Vitamin B3, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E .
  • Mustard Greens covers your daily Vitamin K needs 494% more than Wild rice.
  • Mustard Greens has 6 times less Zinc than Wild rice. Wild rice has 1.34mg of Zinc, while Mustard Greens has 0.22mg.

Specific food types used in this comparison are Wild rice, cooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Wild rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +146.2%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +95.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +3833.3%
Contains more PotassiumPotassium +60.4%
Contains more IronIron +45%
Contains more CopperCopper +20.7%

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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +197.2%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more FolateFolate +188.9%
Contains more CholineCholine +2450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +412233.3%
Contains more Vitamin E Vitamin E +641.7%
Contains more Vitamin KVitamin K +118440%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +55.9%
Contains more CarbsCarbs +373.2%
Contains more FatsFats +38.2%
Contains more WaterWater +24.1%
Contains more OtherOther +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 +363%
Contains less Sat. FatSaturated Fat -75.5%
Contains more Mono. FatMonounsaturated Fat +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Mustard Greens Opinion
Calories 101kcal 26kcal Wild rice
Protein 3.99g 2.56g Wild rice
Fats 0.34g 0.47g Mustard Greens
Vitamin C 0mg 25.3mg Mustard Greens
Net carbs 19.54g 2.51g Wild rice
Carbs 21.34g 4.51g Wild rice
Magnesium 32mg 13mg Wild rice
Calcium 3mg 118mg Mustard Greens
Potassium 101mg 162mg Mustard Greens
Iron 0.6mg 0.87mg Mustard Greens
Sugar 0.73g 1.41g Wild rice
Fiber 1.8g 2g Mustard Greens
Copper 0.121mg 0.146mg Mustard Greens
Zinc 1.34mg 0.22mg Wild rice
Phosphorus 82mg 42mg Wild rice
Sodium 3mg 9mg Wild rice
Vitamin A 3IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.24mg 1.78mg Mustard Greens
Manganese 0.282mg Wild rice
Selenium 0.8µg 0.6µg Wild rice
Vitamin B1 0.052mg 0.041mg Wild rice
Vitamin B2 0.087mg 0.063mg Wild rice
Vitamin B3 1.287mg 0.433mg Wild rice
Vitamin B5 0.154mg 0.12mg Wild rice
Vitamin B6 0.135mg 0.098mg Wild rice
Vitamin K 0.5µg 592.7µg Mustard Greens
Folate 26µg 9µg Wild rice
Choline 10.2mg 0.4mg Wild rice
Saturated Fat 0.049g 0.012g Mustard Greens
Monounsaturated Fat 0.05g 0.11g Mustard Greens
Polyunsaturated fat 0.213g 0.046g Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
186%
Mustard Greens
Minerals Daily Need Coverage Score
21%
Wild rice
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.