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  6. Blue cheese vs. Mustard Greens Raw

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

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The main differences between blue cheese and mustard Greens Raw

  • Blue cheese has more vitamin B12, phosphorus, calcium, and vitamin B5; however, mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw are lower in cholesterol.

Food types used in this article are Cheese, blue and Mustard greens, raw.

Infographic

Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +359.1%
Contains more ZincZinc +964%
Contains more PhosphorusPhosphorus +567.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +50%
Contains more IronIron +429%
Contains more CopperCopper +312.5%
Contains less SodiumSodium -98.3%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +31.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +723.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +704%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin KVitamin K +10629.2%
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Blue cheese Mustard Greens Raw DV% diff.
Vitamin K 2.4µg 257.5µg 213%
Saturated fat 18.669g 0.01g 85%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 20mg 49%
Phosphorus 387mg 58mg 47%
Fats 28.74g 0.42g 44%
Calcium 528mg 115mg 41%
Protein 21.4g 2.86g 37%
Vitamin B5 1.729mg 0.21mg 30%
Selenium 14.5µg 0.9µg 25%
Cholesterol 75mg 0mg 25%
Zinc 2.66mg 0.25mg 22%
Vitamin B2 0.382mg 0.11mg 21%
Monounsaturated fat 7.778g 0.092g 19%
Iron 0.31mg 1.64mg 17%
Calories 353kcal 27kcal 16%
Copper 0.04mg 0.165mg 14%
Fiber 0g 3.2g 13%
Vitamin E 0.25mg 2.01mg 12%
Folate 36µg 12µg 6%
Polyunsaturated fat 0.8g 0.038g 5%
Vitamin A 198µg 151µg 5%
Vitamin B1 0.029mg 0.08mg 4%
Potassium 256mg 384mg 4%
Vitamin D 21IU 0IU 3%
Choline 15.4mg 0.5mg 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 23mg 32mg 2%
Carbs 2.34g 4.67g 1%
Vitamin B3 1.016mg 0.8mg 1%
Vitamin B6 0.166mg 0.18mg 1%
Net carbs 2.34g 1.47g N/A
Sugar 0.5g 1.32g N/A
Manganese 0.009mg 0%
Tryptophan 0.312mg 0%
Threonine 0.785mg 0%
Isoleucine 1.124mg 0%
Leucine 1.919mg 0%
Lysine 1.852mg 0%
Methionine 0.584mg 0%
Phenylalanine 1.087mg 0%
Valine 1.556mg 0%
Histidine 0.758mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +648.3%
Contains more FatsFats +6742.9%
Contains more OtherOther +278.5%
Contains more CarbsCarbs +99.6%
Contains more WaterWater +113.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +8354.3%
Contains more Poly. FatPolyunsaturated fat +2005.3%
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.