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  6. Yogurt vs. Mustard Greens Raw

Yogurt vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between yogurt and mustard Greens Raw?

  • Yogurt is richer in vitamin B12, selenium, and vitamin B2, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Yogurt has a lower glycemic index than mustard Greens Raw.

We used Yogurt, Greek, plain, nonfat and Mustard greens, raw types in this comparison.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 ZincZinc +108%
Contains more PhosphorusPhosphorus +132.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +977.8%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +172.3%
Contains more IronIron +2242.9%
Contains more CopperCopper +870.6%
Contains less SodiumSodium -44.4%
~equal in Calcium ~115mg

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.
Yogurt
Yogurt
4
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +152.7%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2920%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Vitamin B12 0.75µg 0µg 31%
Iron 0.07mg 1.64mg 20%
Vitamin A 1µg 151µg 17%
Copper 0.017mg 0.165mg 16%
Selenium 9.7µg 0.9µg 16%
Protein 10.19g 2.86g 15%
Vitamin B2 0.278mg 0.11mg 13%
Fiber 0g 3.2g 13%
Vitamin E 0.01mg 2.01mg 13%
Phosphorus 135mg 58mg 11%
Vitamin B6 0.063mg 0.18mg 9%
Potassium 141mg 384mg 7%
Magnesium 11mg 32mg 5%
Vitamin B1 0.023mg 0.08mg 5%
Vitamin B3 0.208mg 0.8mg 4%
Choline 15.1mg 0.5mg 3%
Vitamin B5 0.331mg 0.21mg 2%
Calories 59kcal 27kcal 2%
Zinc 0.52mg 0.25mg 2%
Cholesterol 5mg 0mg 2%
Sodium 36mg 20mg 1%
Calcium 110mg 115mg 1%
Folate 7µg 12µg 1%
Fats 0.39g 0.42g 0%
Carbs 3.6g 4.67g 0%
Net carbs 3.6g 1.47g N/A
Sugar 3.24g 1.32g N/A
Manganese 0.009mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.01g 0%
Monounsaturated fat 0.053g 0.092g 0%
Polyunsaturated fat 0.012g 0.038g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +256.3%
Contains more CarbsCarbs +29.7%
Contains more OtherOther +87.5%
~equal in Fats ~0.42g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +73.6%
Contains more Poly. FatPolyunsaturated fat +216.7%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.