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  6. Beef broiled vs. Mustard Greens Raw

Beef broiled vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are beef broiled and mustard Greens Raw different?

  • Beef broiled is richer in vitamin B12, zinc, selenium, vitamin B3, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than beef broiled.
  • Mustard Greens Raw are lower in cholesterol.
  • Mustard Greens Raw have a higher glycemic index (32) than beef broiled (0).

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Mustard greens, raw types were used in this article.

Infographic

Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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 IronIron +58.5%
Contains more ZincZinc +2424%
Contains more PhosphorusPhosphorus +241.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2288.9%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +538.9%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +94.1%
Contains less SodiumSodium -72.2%

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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 B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +572.3%
Contains more Vitamin B5Vitamin B5 +213.3%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16380%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +21358.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Mustard Greens Raw DV% diff.
Vitamin K 1.2µg 257.5µg 214%
Vitamin B12 2.64µg 0µg 110%
Vitamin C 0mg 70mg 78%
Zinc 6.31mg 0.25mg 55%
Protein 25.93g 2.86g 46%
Selenium 21.5µg 0.9µg 37%
Vitamin B3 5.378mg 0.8mg 29%
Cholesterol 88mg 0mg 29%
Saturated fat 5.895g 0.01g 27%
Fats 15.41g 0.42g 23%
Phosphorus 198mg 58mg 20%
Vitamin A 3µg 151µg 16%
Vitamin B6 0.382mg 0.18mg 16%
Monounsaturated fat 6.668g 0.092g 16%
Choline 82.4mg 0.5mg 15%
Fiber 0g 3.2g 13%
Vitamin E 0.12mg 2.01mg 13%
Iron 2.6mg 1.64mg 12%
Calories 250kcal 27kcal 11%
Calcium 18mg 115mg 10%
Copper 0.085mg 0.165mg 9%
Vitamin B5 0.658mg 0.21mg 9%
Vitamin B2 0.176mg 0.11mg 5%
Polyunsaturated fat 0.484g 0.038g 3%
Vitamin B1 0.046mg 0.08mg 3%
Magnesium 21mg 32mg 3%
Carbs 0g 4.67g 2%
Sodium 72mg 20mg 2%
Potassium 318mg 384mg 2%
Folate 9µg 12µg 1%
Manganese 0.012mg 1%
Net carbs 0g 1.47g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.32g N/A
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0%
Threonine 0.72mg 0%
Isoleucine 0.822mg 0%
Leucine 1.45mg 0%
Lysine 1.54mg 0%
Methionine 0.478mg 0%
Phenylalanine 0.725mg 0%
Valine 0.914mg 0%
Histidine 0.604mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 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 +806.6%
Contains more FatsFats +3569%
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.4%
Contains more OtherOther +98.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 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 +7147.8%
Contains more Poly. FatPolyunsaturated fat +1173.7%
Contains less Sat. FatSaturated fat -99.8%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.