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  6. American cheese vs. Mustard Greens Raw

American cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between American cheese and mustard Greens Raw

  • American cheese has more calcium, phosphorus, vitamin B12, and selenium, while mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 212% more than American cheese.
  • The amount of cholesterol in mustard Greens Raw is lower.

These are the specific foods used in this comparison Cheese, pasteurized process, American, without added vitamin D and Mustard greens, raw.

Infographic

American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 CalciumCalcium +808.7%
Contains more ZincZinc +896%
Contains more PhosphorusPhosphorus +1005.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2144.4%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +190.9%
Contains more IronIron +160.3%
Contains more CopperCopper +258.7%
Contains less SodiumSodium -98.8%

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 AVitamin A +65.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +7140%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +151.3%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +952.6%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin KVitamin K +9803.8%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient American cheese Mustard Greens Raw DV% diff.
Vitamin K 2.6µg 257.5µg 212%
Calcium 1045mg 115mg 93%
Phosphorus 641mg 58mg 83%
Saturated fat 18.057g 0.01g 82%
Vitamin C 0mg 70mg 78%
Sodium 1671mg 20mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.42g 48%
Selenium 20.2µg 0.9µg 35%
Cholesterol 100mg 0mg 33%
Protein 18.13g 2.86g 31%
Zinc 2.49mg 0.25mg 20%
Monounsaturated fat 8.236g 0.092g 20%
Calories 371kcal 27kcal 17%
Copper 0.046mg 0.165mg 13%
Fiber 0g 3.2g 13%
Iron 0.63mg 1.64mg 13%
Vitamin A 250µg 151µg 11%
Vitamin B2 0.234mg 0.11mg 10%
Vitamin B6 0.054mg 0.18mg 10%
Vitamin E 0.8mg 2.01mg 8%
Polyunsaturated fat 1.286g 0.038g 8%
Potassium 132mg 384mg 7%
Choline 36.2mg 0.5mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin B3 0.076mg 0.8mg 5%
Vitamin B5 0.403mg 0.21mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Manganese 0.041mg 2%
Magnesium 26mg 32mg 1%
Folate 8µg 12µg 1%
Carbs 3.7g 4.67g 0%
Net carbs 3.7g 1.47g N/A
Sugar 2.26g 1.32g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +533.9%
Contains more FatsFats +7469%
Contains more OtherOther +401.5%
Contains more CarbsCarbs +26.2%
Contains more WaterWater +129%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +8852.2%
Contains more Poly. FatPolyunsaturated fat +3284.2%
Contains less Sat. FatSaturated fat -99.9%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.