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  6. Cheese sandwich vs. Mustard Greens Raw

Cheese sandwich vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between cheese sandwich and mustard Greens Raw

  • Cheese sandwich has more phosphorus, selenium, vitamin B2, vitamin B1, vitamin B3, and folate, while mustard Greens Raw have more vitamin C and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin C, 76% more than cheese sandwich.
  • Cheese sandwich contains 413 times more saturated fat than mustard Greens Raw. While cheese sandwich contains 4.129g of saturated fat, mustard Greens Raw contain only 0.01g.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Mustard greens, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +77.4%
Contains more IronIron +59.8%
Contains more ZincZinc +248%
Contains more PhosphorusPhosphorus +558.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2600%
Contains more PotassiumPotassium +25.5%
Contains less SodiumSodium -97.6%
~equal in Copper ~0.165mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B1Vitamin B1 +347.5%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more Vitamin B5Vitamin B5 +196.2%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +4566.7%
Contains more Vitamin AVitamin A +619%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 1.5mg 70mg 76%
Polyunsaturated fat 9.166g 0.038g 61%
Manganese 1.083mg 47%
Phosphorus 382mg 58mg 46%
Selenium 24.3µg 0.9µg 43%
Fats 25g 0.42g 38%
Sodium 839mg 20mg 36%
Monounsaturated fat 10.351g 0.092g 26%
Calories 497kcal 27kcal 24%
Vitamin B2 0.427mg 0.11mg 24%
Vitamin B1 0.358mg 0.08mg 23%
Saturated fat 4.129g 0.01g 19%
Carbs 58.2g 4.67g 18%
Vitamin B3 3.185mg 0.8mg 15%
Vitamin A 21µg 151µg 14%
Protein 9.8g 2.86g 14%
Vitamin E 2.01mg 13%
Folate 64µg 12µg 13%
Iron 2.62mg 1.64mg 12%
Calcium 204mg 115mg 9%
Vitamin B5 0.622mg 0.21mg 8%
Zinc 0.87mg 0.25mg 6%
Vitamin B6 0.261mg 0.18mg 6%
Magnesium 54mg 32mg 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 384mg 2%
Cholesterol 7mg 0mg 2%
Copper 0.16mg 0.165mg 1%
Net carbs 55.1g 1.47g N/A
Sugar 1.32g N/A
Fiber 3.1g 3.2g 0%
Choline 0.5mg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +242.7%
Contains more FatsFats +5852.4%
Contains more CarbsCarbs +1146.3%
Contains more OtherOther +181.5%
Contains more WaterWater +2734.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +11151.1%
Contains more Poly. FatPolyunsaturated fat +24021.1%
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.