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  6. Mustard Greens vs. Teff

Mustard Greens vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens and teff

  • Mustard Greens have more vitamin K and vitamin A, while teff has more iron, copper, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and fiber.
  • Mustard Greens cover your daily need for vitamin K, 492% more than teff.
  • Mustard Greens contain 1374 times more vitamin A than teff. While mustard Greens contain 12370 IU of vitamin A, teff contains only 9 IU.

These are the specific foods used in this comparison Mustard greens, cooked, boiled, drained, without salt and Teff, uncooked.

Infographic

Mustard Greens vs Teff 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +1315.4%
Contains more CalciumCalcium +52.5%
Contains more PotassiumPotassium +163.6%
Contains more IronIron +777%
Contains more CopperCopper +454.8%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +921.4%
Contains more SeleniumSelenium +633.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 84% 0% 206% 36% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
Teff
Teff
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2125%
Contains more Vitamin KVitamin K +31094.7%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +851.2%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +676.7%
Contains more Vitamin B5Vitamin B5 +685%
Contains more Vitamin B6Vitamin B6 +391.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Teff DV% diff.
Vitamin K 592.7µg 1.9µg 492%
Manganese 9.24mg 402%
Iron 0.87mg 7.63mg 85%
Copper 0.146mg 0.81mg 74%
Vitamin A 618µg 0µg 69%
Phosphorus 42mg 429mg 55%
Magnesium 13mg 184mg 41%
Zinc 0.22mg 3.63mg 31%
Vitamin B6 0.098mg 0.482mg 30%
Vitamin B1 0.041mg 0.39mg 29%
Vitamin C 25.3mg 28%
Fiber 2g 8g 24%
Carbs 4.51g 73.13g 23%
Protein 2.56g 13.3g 21%
Vitamin B3 0.433mg 3.363mg 18%
Calories 26kcal 367kcal 17%
Vitamin B2 0.063mg 0.27mg 16%
Vitamin B5 0.12mg 0.942mg 16%
Starch 36.56g 15%
Vitamin E 1.78mg 0.08mg 11%
Potassium 162mg 427mg 8%
Selenium 0.6µg 4.4µg 7%
Polyunsaturated fat 0.046g 1.071g 7%
Calcium 118mg 180mg 6%
Fats 0.47g 2.38g 3%
Folate 9µg 2%
Choline 0.4mg 13.1mg 2%
Saturated fat 0.012g 0.449g 2%
Monounsaturated fat 0.11g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 9.8g 3.6g N/A
Calories per 10 g protein 102kcal 276kcal N/A
Weight per 100 calories 385g 27g N/A
Unsaturated / Saturated Fat ratio 13 3.7 N/A
Net carbs 2.51g 65.13g N/A
Sugar 1.41g 1.84g N/A
Sodium 9mg 12mg 0%
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +940.6%
Contains more ProteinProtein +419.5%
Contains more FatsFats +406.4%
Contains more CarbsCarbs +1521.5%
Contains more OtherOther +248.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +435.5%
Contains more Poly. FatPolyunsaturated fat +2228.3%

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.