Nutrition Comparison Tool
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Raw Mustard Greens
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Raw Spinach
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Raw Sweet Potatoes
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 1% DV 27 calories
  • Raw Spinach 100 grams (x1) 1% DV 23 calories
  • Raw Sweet Potatoes 100 grams (x1) 4% DV 86 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 1% DV 0.42g
  • Raw Spinach 100 grams (x1) 1% DV 0.39g
  • Raw Sweet Potatoes 100 grams (x1) 0% DV 0.05g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 2% DV 4.7g
  • Raw Spinach 100 grams (x1) 1% DV 3.6g
  • Raw Sweet Potatoes 100 grams (x1) 7% DV 20.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 6% DV 2.9g
  • Raw Spinach 100 grams (x1) 6% DV 2.9g
  • Raw Sweet Potatoes 100 grams (x1) 3% DV 1.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 0% DV 0mg
  • Raw Spinach 100 grams (x1) 0% DV 0mg
  • Raw Sweet Potatoes 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 0% DV 0.01g
  • Raw Spinach 100 grams (x1) 0% DV 0.06g
  • Raw Sweet Potatoes 100 grams (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 11% DV 3.2g
  • Raw Spinach 100 grams (x1) 8% DV 2.2g
  • Raw Sweet Potatoes 100 grams (x1) 11% DV 3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 3% DV 1.3g
  • Raw Spinach 100 grams (x1) 1% DV 0.42g
  • Raw Sweet Potatoes 100 grams (x1) 8% DV 4.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 9% DV 1.6mg
  • Raw Spinach 100 grams (x1) 15% DV 2.7mg
  • Raw Sweet Potatoes 100 grams (x1) 3% DV 0.61mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 9% DV 115mg
  • Raw Spinach 100 grams (x1) 8% DV 99mg
  • Raw Sweet Potatoes 100 grams (x1) 2% DV 30mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Mustard Greens 100 grams (x1) 8% DV 384mg
  • Raw Spinach 100 grams (x1) 12% DV 558mg
  • Raw Sweet Potatoes 100 grams (x1) 7% DV 337mg
Comparison Table

Table Legend

  1. Raw Mustard Greens
  2. Raw Spinach
  3. Raw Sweet Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 27
(1%)		 23
(1%)		 86
(4%)
Fat (g)
(%DV)		 0.42
(1%)		 0.39
(1%)		 0.05
(0%)
Protein (g)
(%DV)		 2.9
(6%)		 2.9
(6%)		 1.6
(3%)
Carbohydrate (g)
(%DV)		 4.7
(2%)		 3.6
(1%)		 20.1
(7%)
Sugars (g)
(%DV)		 1.3
(3%)		 0.42
(1%)		 4.2
(8%)
Fiber (g)
(%DV)		 3.2
(11%)		 2.2
(8%)		 3
(11%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.01
(0%)		 0.06
(0%)		 0.02
(0%)
Net-Carbs (g) 1.5
1.4
17.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 115
(9%)		 99
(8%)		 30
(2%)
Iron, Fe (mg)
(%DV)		 1.6
(9%)		 2.7
(15%)		 0.61
(3%)
Potassium, K (mg)
(%DV)		 384
(8%)		 558
(12%)		 337
(7%)
Magnesium (mg)
(%DV)		 32
(8%)		 79
(19%)		 25
(6%)
Phosphorus, P (mg)
(%DV)		 58
(5%)		 49
(4%)		 47
(4%)
Sodium (mg)
(%DV)		 20
(1%)		 79
(3%)		 55
(2%)
Zinc, Zn (mg)
(%DV)		 0.25
(2%)		 0.53
(5%)		 0.3
(3%)
Copper, Cu (mg)
(%DV)		 0.17
(18%)		 0.13
(14%)		 0.15
(17%)
Manganese (mg)
(%DV)		 --
(--%)		 0.9
(39%)		 0.26
(11%)
Selenium, Se (mcg)
(%DV)		 0.9
(2%)		 1
(2%)		 0.6
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
6.7
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 151
(17%)		 469
(52%)		 709
(79%)
Vitamin C (mg)
(%DV)		 70
(78%)		 28.1
(31%)		 2.4
(3%)
Thiamin (B1) (mg)
(%DV)		 0.08
(7%)		 0.08
(7%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.19
(15%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 0.72
(5%)		 0.56
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.21
(4%)		 0.07
(1%)		 0.8
(16%)
Vitamin B6 (mg)
(%DV)		 0.18
(11%)		 0.2
(11%)		 0.21
(12%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 12
(3%)		 194
(49%)		 11
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 12
(3%)		 194
(49%)		 11
(3%)
Folate DFE (mcg)
(%)		 12
(3%)		 194
(49%)		 11
(3%)
Choline (mg)
(%DV)		 0.5
(0%)		 19.3
(4%)		 12.3
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1790
(17%)		 5626
(52%)		 8509
(79%)
Carotene, alpha (mcg)
(%RDA)		 10
(0%)		 0
(0%)		 7
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 40
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 3024 9377 14200
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 3730
12198
0
Vitamin E (mg)
(%DV)		 2
(13%)		 2
(14%)		 0.26
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 257.5
(215%)		 482.9
(402%)		 1.8
(2%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 90.7
91.4
77.3
Ash (g) 1
2
0.99
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -6.89
-11.92
-5.65
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.07
2.5
Glucose (Dextrose) (g) --
0.11
0.96
Fructose (g) --
0.15
0.7
Lactose (g) --
0
0
Maltose (g) --
0
0
Galactose (g) --
0.1
0
Starch (g) --
--
12.7
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 0.092
0.01
0.001
Polyunsaturated Fats (g) 0.038
0.165
0.014
Omega 3s (g)
(%AI)		 0.018
(1%)		 0.138
(9%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.02
(0%)		 0.026
(0%)		 0.013
(0%)
Omega 3 to Omega 6 Ratio 0.9
5.31
0.08
Omega 6 to Omega 3 Ratio 1.11
0.19
13
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.01
0
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.005
0.049
0.018
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0.002
0.004
0.001
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0
0.005
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.015
0.005
0.001
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.019
0
0
Docosenoic Acid (22:1) (g) 0.058
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.02
0.026
0.013
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.018
0.138
0.001
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.009
0.012
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 64
(9%)		 31
(4%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 147
(11%)		 55
(4%)
Leucine (mg)
(%RDI)		 --
(--%)		 223
(8%)		 92
(3%)
Lysine (mg)
(%RDI)		 --
(--%)		 174
(8%)		 66
(3%)
Methionine (mg)
(%RDI)		 --
(--%)		 53
(7%)		 29
(4%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 129
(15%)		 89
(10%)
Threonine (mg)
(%RDI)		 --
(--%)		 122
(12%)		 83
(8%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 39
(14%)		 31
(11%)
Valine (mg)
(%RDI)		 --
(--%)		 161
(9%)		 86
(5%)
Conditional  
Arginine (mg) --
162
55
Cystine (mg)
(%RDI)		 --
(--%)		 35
(12%)		 22
(8%)
Glycine (mg) --
134
63
Proline (mg) --
112
52
Tyrosine (mg)
(%RDI)		 --
(--%)		 108
(12%)		 34
(4%)
Non-Essential  
Alanine (mg) --
142
77
Aspartic acid (mg) --
240
382
Betaine (mg) --
103
--
Glutamic acid (mg) --
343
155
Hydroxyproline (mg) --
--
--
Serine (mg) --
104
88
Data Source
Raw Mustard Greens
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Sweet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.