Yam vs. Mustard Greens — In-Depth Nutrition Comparison
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Summary of differences between Yam and Mustard Greens
- Yam has more Potassium, Vitamin B6, and Fiber, while Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E .
- Mustard Greens covers your daily need of Vitamin K 492% more than Yam.
- Yam contains 41 times more Choline than Mustard Greens. While Yam contains 16.2mg of Choline, Mustard Greens contains only 0.4mg.
These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Mustard greens, cooked, boiled, drained, without salt.
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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.
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+16.7%
Contains
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Potassium
+313.6%
Contains
less
Sodium
-11.1%
Contains
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Selenium
+16.7%
Contains
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Calcium
+742.9%
Contains
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Iron
+67.3%
Equal in Zinc - 0.22
Equal in Copper - 0.146
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+16.7%
Contains
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Potassium
+313.6%
Contains
less
Sodium
-11.1%
Contains
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Selenium
+16.7%
Contains
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Calcium
+742.9%
Contains
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Iron
+67.3%
Equal in Zinc - 0.22
Equal in Copper - 0.146
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.
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Contains
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Vitamin B1
+131.7%
Contains
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Vitamin B3
+27.5%
Contains
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Vitamin B5
+159.2%
Contains
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Vitamin B6
+132.7%
Contains
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Folate
+77.8%
Contains
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Vitamin A
+10039.3%
Contains
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Vitamin E
+423.5%
Contains
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Vitamin C
+109.1%
Contains
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Vitamin B2
+125%
Contains
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Vitamin K
+25669.6%
Contains
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Vitamin B1
+131.7%
Contains
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Vitamin B3
+27.5%
Contains
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Vitamin B5
+159.2%
Contains
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Vitamin B6
+132.7%
Contains
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Folate
+77.8%
Contains
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Vitamin A
+10039.3%
Contains
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Vitamin E
+423.5%
Contains
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Vitamin C
+109.1%
Contains
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Vitamin B2
+125%
Contains
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Vitamin K
+25669.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+509.3%
Contains
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Other
+11.8%
Contains
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Protein
+71.8%
Contains
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Fats
+235.7%
Contains
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Water
+30.9%
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Carbs
+509.3%
Contains
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Other
+11.8%
Contains
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Protein
+71.8%
Contains
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Fats
+235.7%
Contains
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Water
+30.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+30.4%
Contains
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Saturated Fat
-58.6%
Contains
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Monounsaturated Fat
+2100%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Contains
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Polyunsaturated fat
+30.4%
Contains
less
Saturated Fat
-58.6%
Contains
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Monounsaturated Fat
+2100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.58g | 2.51g |
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| Protein | 1.49g | 2.56g |
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| Fats | 0.14g | 0.47g |
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| Carbs | 27.48g | 4.51g |
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| Calories | 116kcal | 26kcal |
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| Sugar | 0.49g | 1.41g |
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| Fiber | 3.9g | 2g |
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| Calcium | 14mg | 118mg |
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| Iron | 0.52mg | 0.87mg |
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| Magnesium | 18mg | 13mg |
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| Phosphorus | 49mg | 42mg |
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| Potassium | 670mg | 162mg |
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| Sodium | 8mg | 9mg |
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| Zinc | 0.2mg | 0.22mg |
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| Copper | 0.152mg | 0.146mg |
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| Manganese | 0.371mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 122IU | 12370IU |
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| Vitamin A RAE | 6µg | 618µg |
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| Vitamin E | 0.34mg | 1.78mg |
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| Vitamin C | 12.1mg | 25.3mg |
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| Vitamin B1 | 0.095mg | 0.041mg |
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| Vitamin B2 | 0.028mg | 0.063mg |
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| Vitamin B3 | 0.552mg | 0.433mg |
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| Vitamin B5 | 0.311mg | 0.12mg |
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| Vitamin B6 | 0.228mg | 0.098mg |
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| Folate | 16µg | 9µg |
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| Vitamin K | 2.3µg | 592.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.029g | 0.012g |
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| Monounsaturated Fat | 0.005g | 0.11g |
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| Polyunsaturated fat | 0.06g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
15%
201%
Minerals Daily Need Coverage Score
23%
17%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 1mg)
Which food is cheaper?
Yam is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 19)
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.