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

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What are the differences between cream cheese and mustard Greens Raw?

  • Cream cheese is higher in selenium, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • The glycemic index of cream cheese is lower.

We used Cheese, cream and Mustard greens, raw types in this article.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 ZincZinc +100%
Contains more PhosphorusPhosphorus +84.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +855.6%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +190.9%
Contains more IronIron +1390.9%
Contains more CopperCopper +816.7%
Contains less SodiumSodium -93.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +104%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +146.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.7%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +779.1%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +12161.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Mustard Greens Raw DV% diff.
Vitamin K 2.1µg 257.5µg 213%
Saturated fat 20.213g 0.01g 92%
Vitamin C 0mg 70mg 78%
Fats 34.44g 0.42g 52%
Cholesterol 101mg 0mg 34%
Monounsaturated fat 8.907g 0.092g 22%
Iron 0.11mg 1.64mg 19%
Vitamin A 308µg 151µg 17%
Copper 0.018mg 0.165mg 16%
Calories 350kcal 27kcal 16%
Selenium 8.6µg 0.9µg 14%
Fiber 0g 3.2g 13%
Sodium 314mg 20mg 13%
Vitamin B6 0.056mg 0.18mg 10%
Polyunsaturated fat 1.483g 0.038g 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin B2 0.23mg 0.11mg 9%
Vitamin E 0.86mg 2.01mg 8%
Potassium 132mg 384mg 7%
Protein 6.15g 2.86g 7%
Phosphorus 107mg 58mg 7%
Vitamin B5 0.517mg 0.21mg 6%
Choline 27.2mg 0.5mg 5%
Vitamin B1 0.023mg 0.08mg 5%
Magnesium 9mg 32mg 5%
Vitamin B3 0.091mg 0.8mg 4%
Zinc 0.5mg 0.25mg 2%
Calcium 97mg 115mg 2%
Folate 9µg 12µg 1%
Carbs 5.52g 4.67g 0%
Net carbs 5.52g 1.47g N/A
Sugar 3.76g 1.32g N/A
Starch 0.35g 0%
Manganese 0.011mg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +115%
Contains more FatsFats +8100%
Contains more CarbsCarbs +18.2%
Contains more WaterWater +72.4%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +9581.5%
Contains more Poly. FatPolyunsaturated fat +3802.6%
Contains less Sat. FatSaturated fat -100%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.