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Mustard Greens nutrition, glycemic index, calories, net carbs & more

Mustard greens, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Mustard Greens

Mustard Greens
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Insulin index ⓘ
N/A
Calories
27
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
1.47 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, chopped (56 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-6.8 (alkaline)
89% Vitamin C
88% Vitamin A
80% Potassium
80% Calcium
75% Fiber
Explanation: The given food contains more Vitamin C than 89% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Potassium, Calcium, and Fiber.

Mustard Greens Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 35% 62% 23% 25% 34% 3% 7% 56% 0% 5% 1%
Calcium: 115 mg of 1,000 mg 12%
Iron: 1.64 mg of 8 mg 21%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 58 mg of 700 mg 8%
Potassium: 384 mg of 3,400 mg 11%
Sodium: 20 mg of 2,300 mg 1%
Zinc: 0.25 mg of 11 mg 2%
Copper: 0.165 mg of 1 mg 18%
Manganese: 0 mg of 2 mg 0%
Selenium: 0.9 µg of 55 µg 2%
Choline: 0.5 mg of 550 mg 0%

Mineral chart - relative view

Potassium
384 mg
TOP 20%
Calcium
115 mg
TOP 20%
Magnesium
32 mg
TOP 30%
Copper
0.165 mg
TOP 35%
Iron
1.64 mg
TOP 45%
Phosphorus
58 mg
TOP 75%
Sodium
20 mg
TOP 81%
Zinc
0.25 mg
TOP 82%
Selenium
0.9 µg
TOP 83%
Choline
0.5 mg
TOP 97%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A: 3024 IU of 5,000 IU 60%
Vitamin E : 2.01 mg of 15 mg 13%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 70 mg of 90 mg 78%
Vitamin B1: 0.08 mg of 1 mg 7%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.8 mg of 16 mg 5%
Vitamin B5: 0.21 mg of 5 mg 4%
Vitamin B6: 0.18 mg of 1 mg 14%
Folate: 12 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 257.5 µg of 120 µg 215%

Vitamin chart - relative view

Vitamin C
70 mg
TOP 11%
Vitamin A
3024 IU
TOP 12%
Vitamin E
2.01 mg
TOP 40%
Vitamin K
257.5 µg
TOP 41%
Vitamin B6
0.18 mg
TOP 51%
Vitamin B1
0.08 mg
TOP 56%
Folate
12 µg
TOP 57%
Vitamin B2
0.11 mg
TOP 66%
Vitamin B3
0.8 mg
TOP 72%
Vitamin B5
0.21 mg
TOP 80%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

3% 5% 91% 2%
Protein:
Daily Value: 6%
2.86 g of 50 g
6%
Fats:
Daily Value: 1%
0.42 g of 65 g
1%
Carbs:
Daily Value: 2%
4.67 g of 300 g
2%
Water:
Daily Value: 5%
90.7 g of 2,000 g
5%
Other:
1.35 g

Fat type information

0.01% 0.092% 0.038%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g

Fiber content ratio for Mustard Greens

1.32% 3.2% 0.15%
Sugar: 1.32 g
Fiber: 3.2 g
Other: 0.15 g

All nutrients for Mustard Greens per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 68% 1.47g 36.9 times less than Chocolate Chocolate
Protein 7% 72% 2.86g Equal to Broccoli Broccoli
Fats 1% 81% 0.42g 79.3 times less than Cheese Cheese
Carbs 2% 61% 4.67g 6 times less than Rice Rice
Calories 1% 95% 27kcal 1.7 times less than Orange Orange
Sugar N/A 64% 1.32g 6.8 times less than Coca-Cola Coca-Cola
Fiber 13% 25% 3.2g 1.3 times more than Orange Orange
Calcium 12% 20% 115mg 1.1 times less than Milk Milk
Iron 21% 45% 1.64mg 1.6 times less than Beef Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond Almond
Phosphorus 8% 75% 58mg 3.1 times less than Chicken meat Chicken meat
Potassium 11% 20% 384mg 2.6 times more than Cucumber Cucumber
Sodium 1% 81% 20mg 24.5 times less than White Bread White Bread
Zinc 2% 82% 0.25mg 25.2 times less than Beef Beef
Copper 18% 35% 0.17mg 1.2 times more than Shiitake Shiitake
Vitamin A 60% 12% 3024IU 5.5 times less than Carrot Carrot
Vitamin E 13% 40% 2.01mg 1.4 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 78% 11% 70mg 1.3 times more than Lemon Lemon
Vitamin B1 7% 56% 0.08mg 3.3 times less than Pea Pea
Vitamin B2 8% 66% 0.11mg 1.2 times less than Avocado Avocado
Vitamin B3 5% 72% 0.8mg 12 times less than Turkey meat Turkey meat
Vitamin B5 4% 80% 0.21mg 5.4 times less than Sunflower seed Sunflower seed
Vitamin B6 14% 51% 0.18mg 1.5 times more than Oat Oat
Folate 3% 57% 12µg 5.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 215% 41% 257.5µg 2.5 times more than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 93% 0.01g 589.5 times less than Beef Beef
Monounsaturated Fat N/A 82% 0.09g 106.5 times less than Avocado Avocado
Polyunsaturated fat N/A 92% 0.04g 1241.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 27
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 20mg
2%
Total Carbohydrate 5g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 115mg 12%

Iron 2mg 25%

Potassium 384mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Mustard Greens nutrition infographic

Mustard Greens nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.