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  6. Apple strudel vs. Mustard Greens Raw

Apple strudel vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between apple strudel and mustard Greens Raw

  • Apple strudel has more selenium and vitamin B12; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, and calcium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 212% higher.
  • Mustard Greens Raw are lower in saturated fat.
  • Apple strudel has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Strudel, apple and Mustard greens, raw.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +577.8%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +290.5%
Contains more CopperCopper +450%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +75.8%
Contains less SodiumSodium -85.2%

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
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 B5Vitamin B5 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +3380%
Contains more Vitamin CVitamin C +4017.6%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +41.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +8779.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple strudel Mustard Greens Raw DV% diff.
Vitamin K 2.9µg 257.5µg 212%
Vitamin C 1.7mg 70mg 76%
Polyunsaturated fat 5.315g 0.038g 35%
Fats 11.2g 0.42g 17%
Vitamin A 6µg 151µg 16%
Copper 0.03mg 0.165mg 15%
Iron 0.42mg 1.64mg 15%
Calories 274kcal 27kcal 12%
Carbs 41.1g 4.67g 12%
Calcium 15mg 115mg 10%
Vitamin B6 0.046mg 0.18mg 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.044g 0.01g 9%
Selenium 6.1µg 0.9µg 9%
Monounsaturated fat 3.267g 0.092g 8%
Manganese 0.19mg 8%
Potassium 149mg 384mg 7%
Vitamin B2 0.025mg 0.11mg 7%
Lysine 153mg 7%
Magnesium 9mg 32mg 5%
Sodium 135mg 20mg 5%
Fiber 2.2g 3.2g 4%
Phosphorus 33mg 58mg 4%
Vitamin E 1.42mg 2.01mg 4%
Folate 28µg 12µg 4%
Choline 17.4mg 0.5mg 3%
Vitamin B1 0.04mg 0.08mg 3%
Vitamin B3 0.33mg 0.8mg 3%
Cholesterol 6mg 0mg 2%
Vitamin B5 0.27mg 0.21mg 1%
Protein 3.3g 2.86g 1%
Zinc 0.19mg 0.25mg 1%
Net carbs 38.9g 1.47g N/A
Sugar 25.75g 1.32g N/A
Tryptophan 0.039mg 0%
Threonine 0.119mg 0%
Isoleucine 0.147mg 0%
Leucine 0.257mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.151mg 0%
Valine 0.164mg 0%
Histidine 0.076mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 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 +15.4%
Contains more FatsFats +2566.7%
Contains more CarbsCarbs +780.1%
Contains more WaterWater +108.5%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 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 +3451.1%
Contains more Poly. FatPolyunsaturated fat +13886.8%
Contains less Sat. FatSaturated fat -99.5%

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.