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Mustard Greens Raw nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Mustard Greens Raw

Mustard Greens Raw
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)
Calories  ⓘ Calories for selected serving 27 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1 grams
Default serving size  ⓘ Serving sizes are mostly 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)
TOP 11% Vitamin C ⓘHigher in Vitamin C content than 89% of foods
TOP 12% Vitamin A ⓘHigher in Vitamin A content than 88% of foods
TOP 20% Potassium ⓘHigher in Potassium content than 80% of foods
TOP 20% Calcium ⓘHigher in Calcium content than 80% of foods
TOP 25% Fiber ⓘHigher in Fiber content than 75% of foods

Mustard Greens Raw calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 27
Calories in 1 cup, chopped 15 56 g

Mustard Greens Raw 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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 35% 62% 23% 25% 34% 2.6% 6.8% 55% 0% 4.9%
Calcium: 345mg of 1,000mg 35%
Iron: 4.9mg of 8mg 62%
Magnesium: 96mg of 420mg 23%
Phosphorus: 174mg of 700mg 25%
Potassium: 1152mg of 3,400mg 34%
Sodium: 60mg of 2,300mg 2.6%
Zinc: 0.75mg of 11mg 6.8%
Copper: 0.5mg of 1mg 55%
Manganese: 0mg of 2mg 0%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

384 mg
TOP 20%
115 mg
TOP 20%
32 mg
TOP 30%
0.17 mg
TOP 35%
1.6 mg
TOP 45%
58 mg
TOP 75%
20 mg
TOP 81%
0.25 mg
TOP 82%
0.9 µg
TOP 83%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 181% 40% 0% 233% 20% 25% 15% 13% 42% 9% 0% 0.27% 644%
Vitamin A: 9072IU of 5,000IU 181%
Vitamin E: 6mg of 15mg 40%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 210mg of 90mg 233%
Vitamin B1: 0.24mg of 1mg 20%
Vitamin B2: 0.33mg of 1mg 25%
Vitamin B3: 2.4mg of 16mg 15%
Vitamin B5: 0.63mg of 5mg 13%
Vitamin B6: 0.54mg of 1mg 42%
Folate: 36µg of 400µg 9%
Vitamin B12: 0µg of 2µg 0%
Choline: 1.5mg of 550mg 0.27%
Vitamin K: 773µg of 120µg 644%

Vitamin chart - relative view

70 mg
TOP 11%
3024 IU
TOP 12%
2 mg
TOP 40%
258 µg
TOP 41%
0.18 mg
TOP 51%
0.08 mg
TOP 56%
12 µg
TOP 57%
0.11 mg
TOP 66%
0.8 mg
TOP 72%
0.21 mg
TOP 80%
0.5 mg
TOP 97%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

3% 5% 89% 2%
Protein:
Daily Value: 6%
2.9 g of 50 g
2.9 g (6% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 2%
4.7 g of 300 g
4.7 g (2% of DV )
Water:
Daily Value: 5%
90.7 g of 2,000 g
90.7 g (5% of DV )
Other:
1.4 g
1.4 g

Fat type information

7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.04 g

Fiber content ratio for Mustard Greens Raw

28% 69% 3%
Sugar: 1.3 g
Fiber: 3.2 g
Other: 0.15 g

All nutrients for Mustard Greens Raw per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 27kcal 1% 95% 1.7 times less than OrangeOrange
Protein 2.9g 7% 72% Equal to BroccoliBroccoli
Fats 0.42g 1% 81% 79.3 times less than CheeseCheese
Vitamin C 70mg 78% 11% 1.3 times more than LemonLemon
Net carbs 1.5g N/A 68% 36.9 times less than ChocolateChocolate
Carbs 4.7g 2% 61% 6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 32mg 8% 30% 4.4 times less than AlmondsAlmonds
Calcium 115mg 12% 20% 1.1 times less than MilkMilk
Potassium 384mg 11% 20% 2.6 times more than CucumberCucumber
Iron 1.6mg 21% 45% 1.6 times less than Beef broiledBeef broiled
Sugar 1.3g N/A 64% 6.8 times less than Coca-ColaCoca-Cola
Fiber 3.2g 13% 25% 1.3 times more than OrangeOrange
Copper 0.17mg 18% 35% 1.2 times more than ShiitakeShiitake
Zinc 0.25mg 2% 82% 25.2 times less than Beef broiledBeef broiled
Phosphorus 58mg 8% 75% 3.1 times less than Chicken meatChicken meat
Sodium 20mg 1% 81% 24.5 times less than White BreadWhite Bread
Vitamin A 151µg 17% 26%
Vitamin E 2mg 13% 40% 1.4 times more than KiwiKiwi
Selenium 0.9µg 2% 83%
Vitamin B1 0.08mg 7% 56% 3.3 times less than Pea rawPea raw
Vitamin B2 0.11mg 8% 66% 1.2 times less than AvocadoAvocado
Vitamin B3 0.8mg 5% 72% 12 times less than Turkey meatTurkey meat
Vitamin B5 0.21mg 4% 80% 5.4 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.18mg 14% 51% 1.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 258µg 215% 41% 2.5 times more than BroccoliBroccoli
Folate 12µg 3% 57% 5.1 times less than Brussels sproutsBrussels sprouts
Trans Fat 0g N/A 100% N/AMargarine
Choline 0.5mg 0% 97%
Saturated Fat 0.01g 0% 93% 589.5 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.09g N/A 82% 106.5 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1241.4 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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*
0.65%
Total Fat 0.42g
0.05%
Saturated Fat 0.01g
0
Trans Fat 0g
0
Cholesterol 0mg
0.87%
Sodium 20mg
1.6%
Total Carbohydrate 4.7g
13%
Dietary Fiber 3.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.9g
Vitamin D 0mcg 0

Calcium 115mg 12%

Iron 1.6mg 21%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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. 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.