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  6. Mozzarella vs. Mustard Greens Raw

Mozzarella vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between mozzarella and mustard Greens Raw?

  • Mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, and zinc, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • The amount of cholesterol in mustard Greens Raw is lower.

We used Cheese, mozzarella, low sodium and Mustard greens, raw types in this article.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +535.7%
Contains more ZincZinc +1152%
Contains more PhosphorusPhosphorus +803.4%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +1644.4%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +304.2%
Contains more IronIron +556%
Contains more CopperCopper +511.1%
~equal in Manganese ~mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 B2Vitamin B2 +209.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3580%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10.2%
Contains more Vitamin EVitamin E +1240%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +14205.6%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Mozzarella Mustard Greens Raw DV% diff.
Vitamin K 1.8µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Phosphorus 524mg 58mg 67%
Calcium 731mg 115mg 62%
Saturated fat 10.867g 0.01g 49%
Protein 27.5g 2.86g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.9µg 27%
Zinc 3.13mg 0.25mg 26%
Fats 17.1g 0.42g 26%
Vitamin B2 0.34mg 0.11mg 18%
Cholesterol 54mg 0mg 18%
Iron 0.25mg 1.64mg 17%
Copper 0.027mg 0.165mg 15%
Fiber 0g 3.2g 13%
Calories 280kcal 27kcal 13%
Vitamin E 0.15mg 2.01mg 12%
Monounsaturated fat 4.844g 0.092g 12%
Potassium 95mg 384mg 9%
Vitamin B6 0.08mg 0.18mg 8%
Vitamin B1 0.02mg 0.08mg 5%
Vitamin B3 0.12mg 0.8mg 4%
Vitamin B5 0.21mg 4%
Choline 18.4mg 0.5mg 3%
Polyunsaturated fat 0.509g 0.038g 3%
Vitamin D 0.3µg 0µg 2%
Vitamin A 137µg 151µg 2%
Vitamin D 13IU 0IU 2%
Magnesium 26mg 32mg 1%
Folate 9µg 12µg 1%
Carbs 3.1g 4.67g 1%
Net carbs 3.1g 1.47g N/A
Sugar 1.23g 1.32g N/A
Sodium 16mg 20mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +861.5%
Contains more FatsFats +3971.4%
Contains more OtherOther +77.8%
Contains more CarbsCarbs +50.6%
Contains more WaterWater +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +5165.2%
Contains more Poly. FatPolyunsaturated fat +1239.5%
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.