Corn grain vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on the differences between corn grain and mustard Greens

Corn grain has more vitamin B6, vitamin B1, magnesium, selenium, phosphorus, carbs, and iron; however, mustard Greens are higher in vitamin K, vitamin A, and vitamin C.
Mustard Greens cover your daily vitamin K needs 494% more than corn grain.
Mustard Greens contain 26 times less selenium than corn grain. Corn grain contains 15.5µg of selenium, while mustard Greens contain 0.6µg.
The glycemic index of corn grain is higher.

Food varieties used in this article are Corn grain, yellow and Mustard greens, cooked, boiled, drained, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Corn grain

Mustard Greens

Contains more MagnesiumMagnesium	+876.9%
Contains more PotassiumPotassium	+77.2%
Contains more IronIron	+211.5%
Contains more CopperCopper	+115.1%
Contains more ZincZinc	+904.5%
Contains more PhosphorusPhosphorus	+400%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+2483.3%

Contains more CalciumCalcium	+1585.7%
Contains less SodiumSodium	-74.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Corn grain

Mustard Greens

Contains more Vitamin B1Vitamin B1	+839%
Contains more Vitamin B2Vitamin B2	+219%
Contains more Vitamin B3Vitamin B3	+737.6%
Contains more Vitamin B5Vitamin B5	+253.3%
Contains more Vitamin B6Vitamin B6	+534.7%
Contains more FolateFolate	+111.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+5518.2%
Contains more Vitamin EVitamin E	+263.3%
Contains more Vitamin KVitamin K	+197466.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.3µg	592.7µg	494%
Vitamin A	11µg	618µg	67%
Vitamin B6	0.622mg	0.098mg	40%
Vitamin B1	0.385mg	0.041mg	29%
Vitamin C	0mg	25.3mg	28%
Magnesium	127mg	13mg	27%
Selenium	15.5µg	0.6µg	27%
Phosphorus	210mg	42mg	24%
Carbs	74.26g	4.51g	23%
Iron	2.71mg	0.87mg	23%
Fiber	7.3g	2g	21%
Manganese	0.485mg		21%
Vitamin B3	3.627mg	0.433mg	20%
Copper	0.314mg	0.146mg	19%
Zinc	2.21mg	0.22mg	18%
Calories	365kcal	26kcal	17%
Protein	9.42g	2.56g	14%
Polyunsaturated fat	2.163g	0.046g	14%
Calcium	7mg	118mg	11%
Vitamin B2	0.201mg	0.063mg	11%
Vitamin E	0.49mg	1.78mg	9%
Fats	4.74g	0.47g	7%
Vitamin B5	0.424mg	0.12mg	6%
Potassium	287mg	162mg	4%
Folate	19µg	9µg	3%
Saturated fat	0.667g	0.012g	3%
Monounsaturated fat	1.251g	0.11g	3%
Sodium	35mg	9mg	1%
Protein per 100 calories	2.6g	9.8g	N/A
Calories per 10 g protein	387kcal	102kcal	N/A
Weight per 100 calories	27g	385g	N/A
Unsaturated / Saturated Fat ratio	5.1	13	N/A
Net carbs	66.96g	2.51g	N/A
Sugar	0.64g	1.41g	N/A
Choline		0.4mg	0%
Tryptophan	0.067mg		0%
Threonine	0.354mg		0%
Isoleucine	0.337mg		0%
Leucine	1.155mg		0%
Lysine	0.265mg		0%
Methionine	0.197mg		0%
Phenylalanine	0.463mg		0%
Valine	0.477mg		0%
Histidine	0.287mg		0%