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  6. Butter cookie vs. Mustard Greens Raw

Butter cookie vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between butter cookie and mustard Greens Raw

  • Butter cookie has more vitamin B1, vitamin B2, folate, vitamin B12, and vitamin B3; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than butter cookie.
  • The glycemic index of butter cookie is higher.

Food varieties used in this article are Cookies, butter, commercially prepared, enriched and Mustard greens, raw.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +35.4%
Contains more CopperCopper +21.2%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +75.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +833.3%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +296.6%
Contains more PotassiumPotassium +245.9%
Contains less SodiumSodium -92.9%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +362.5%
Contains more Vitamin B2Vitamin B2 +204.5%
Contains more Vitamin B3Vitamin B3 +298.8%
Contains more Vitamin B5Vitamin B5 +132.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +1200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +246.6%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +15047.1%
~equal in Vitamin A ~151µg

All nutrients comparison - raw data values

Nutrient Butter cookie Mustard Greens Raw DV% diff.
Vitamin K 1.7µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Saturated fat 11.051g 0.01g 50%
Cholesterol 117mg 0mg 39%
Fats 18.8g 0.42g 28%
Vitamin B1 0.37mg 0.08mg 24%
Calories 467kcal 27kcal 22%
Carbs 68.9g 4.67g 21%
Vitamin B2 0.335mg 0.11mg 17%
Folate 76µg 12µg 16%
Vitamin B3 3.19mg 0.8mg 15%
Vitamin B12 0.36µg 0µg 15%
Monounsaturated fat 5.522g 0.092g 14%
Selenium 8.4µg 0.9µg 14%
Vitamin B6 0.036mg 0.18mg 11%
Sodium 282mg 20mg 11%
Fiber 0.8g 3.2g 10%
Vitamin E 0.58mg 2.01mg 10%
Calcium 29mg 115mg 9%
Potassium 111mg 384mg 8%
Manganese 0.17mg 7%
Iron 2.22mg 1.64mg 7%
Phosphorus 102mg 58mg 6%
Polyunsaturated fat 0.982g 0.038g 6%
Protein 6.1g 2.86g 6%
Vitamin B5 0.488mg 0.21mg 6%
Magnesium 12mg 32mg 5%
Copper 0.2mg 0.165mg 4%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin A 165µg 151µg 2%
Choline 6.5mg 0.5mg 1%
Zinc 0.38mg 0.25mg 1%
Net carbs 68.1g 1.47g N/A
Sugar 20.24g 1.32g N/A
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +113.3%
Contains more FatsFats +4376.2%
Contains more CarbsCarbs +1375.4%
Contains more OtherOther +18.5%
Contains more WaterWater +1871.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +5902.2%
Contains more Poly. FatPolyunsaturated fat +2484.2%
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.