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  6. Allspice vs. Mustard Greens Raw

Allspice vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between allspice and mustard Greens Raw

  • Allspice is higher in fiber, iron, calcium, copper, magnesium, potassium, and vitamin B3; however, mustard Greens Raw are richer in vitamin A and vitamin C.
  • Allspice's daily need coverage for fiber is 74% higher.
  • Allspice has 255 times more saturated fat than mustard Greens Raw. While allspice has 2.55g of saturated fat, mustard Greens Raw have only 0.01g.
  • Allspice has a lower glycemic index (15) than mustard Greens Raw (32).

The food types used in this comparison are Spices, allspice, ground and Mustard greens, raw.

Infographic

Allspice vs Mustard Greens Raw 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 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +321.9%
Contains more CalciumCalcium +474.8%
Contains more PotassiumPotassium +171.9%
Contains more IronIron +330.5%
Contains more CopperCopper +235.2%
Contains more ZincZinc +304%
Contains more PhosphorusPhosphorus +94.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -74%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B3Vitamin B3 +257.5%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin AVitamin A +459.3%
Contains more Vitamin B2Vitamin B2 +74.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Allspice Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Manganese 2.943mg 128%
Fiber 21.6g 3.2g 74%
Iron 7.06mg 1.64mg 68%
Calcium 661mg 115mg 55%
Copper 0.553mg 0.165mg 43%
Vitamin C 39.2mg 70mg 34%
Magnesium 135mg 32mg 25%
Carbs 72.12g 4.67g 22%
Potassium 1044mg 384mg 19%
Polyunsaturated fat 2.36g 0.038g 15%
Vitamin A 27µg 151µg 14%
Fats 8.69g 0.42g 13%
Vitamin B3 2.86mg 0.8mg 13%
Vitamin E 2.01mg 13%
Saturated fat 2.55g 0.01g 12%
Calories 263kcal 27kcal 12%
Phosphorus 113mg 58mg 8%
Zinc 1.01mg 0.25mg 7%
Protein 6.09g 2.86g 6%
Folate 36µg 12µg 6%
Vitamin B2 0.063mg 0.11mg 4%
Vitamin B5 0.21mg 4%
Selenium 2.7µg 0.9µg 3%
Vitamin B1 0.101mg 0.08mg 2%
Vitamin B6 0.21mg 0.18mg 2%
Sodium 77mg 20mg 2%
Monounsaturated fat 0.66g 0.092g 1%
Net carbs 50.52g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +112.9%
Contains more FatsFats +1969%
Contains more CarbsCarbs +1444.3%
Contains more OtherOther +243.7%
Contains more WaterWater +972.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +617.4%
Contains more Poly. FatPolyunsaturated fat +6110.5%
Contains less Sat. FatSaturated fat -99.6%

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. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.