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  6. Wheat vs. Mustard Greens

Wheat vs. Mustard Greens — In-Depth Nutrition Comparison

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Significant differences between wheat and mustard Greens

  • Wheat has more selenium, phosphorus, zinc, vitamin B3, iron, fiber, magnesium, and carbs; however, mustard Greens are richer in calcium and vitamin E.
  • Wheat covers your daily selenium needs 57% more than mustard Greens.
  • Mustard Greens have 8 times less zinc than wheat. Wheat has 1.84mg of zinc, while mustard Greens have 0.22mg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of mustard Greens is 32.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Wheat vs Mustard Greens infographic
Infographic link

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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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%
Contains more MagnesiumMagnesium +269.2%
Contains more IronIron +102.3%
Contains more CopperCopper +41.8%
Contains more ZincZinc +736.4%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5216.7%
Contains more CalciumCalcium +1211.1%
~equal in Potassium ~162mg

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.
Wheat
Wheat
3
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more FolateFolate +22.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +641.7%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Vitamin A 618µg 69%
Selenium 31.9µg 0.6µg 57%
Manganese 1.03mg 45%
Vitamin C 25.3mg 28%
Zinc 1.84mg 0.22mg 15%
Phosphorus 147mg 42mg 15%
Vitamin B3 2.305mg 0.433mg 12%
Calcium 9mg 118mg 11%
Iron 1.76mg 0.87mg 11%
Vitamin E 0.24mg 1.78mg 10%
Fiber 4.3g 2g 9%
Carbs 27.6g 4.51g 8%
Magnesium 48mg 13mg 8%
Copper 0.207mg 0.146mg 7%
Protein 5.71g 2.56g 6%
Calories 132kcal 26kcal 5%
Vitamin B1 0.095mg 0.041mg 5%
Vitamin B2 0.03mg 0.063mg 3%
Vitamin B5 0.12mg 2%
Vitamin B6 0.07mg 0.098mg 2%
Fats 0.83g 0.47g 1%
Folate 11µg 9µg 1%
Polyunsaturated fat 0.243g 0.046g 1%
Protein per 100 calories 4.3g 9.8g N/A
Calories per 10 g protein 231kcal 102kcal N/A
Weight per 100 calories 76g 385g N/A
Net carbs 23.3g 2.51g N/A
Potassium 164mg 162mg 0%
Sugar 3.07g 1.41g N/A
Sodium 8mg 9mg 0%
Trans fat 0.002g 0g N/A
Choline 0.4mg 0%
Saturated fat 0.077g 0.012g 0%
Monounsaturated fat 0.084g 0.11g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +123%
Contains more FatsFats +76.6%
Contains more CarbsCarbs +512%
Contains more WaterWater +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +428.3%
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +31%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.