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  6. Cheese vs. Mustard Greens Raw

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

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How are cheese and mustard Greens Raw different?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, and zinc; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw have less cholesterol.
  • Cheese has a lower glycemic index (0) than mustard Greens Raw (32).

Cheese, cheddar and Mustard greens, raw are the varieties used in this article.

Infographic

Cheese vs Mustard Greens Raw infographic
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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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +517.4%
Contains more ZincZinc +1356%
Contains more PhosphorusPhosphorus +684.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3066.7%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +405.3%
Contains more IronIron +1071.4%
Contains more CopperCopper +450%
Contains less SodiumSodium -96.9%

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.
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +118.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +3200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +183.1%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +1255.9%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin KVitamin K +10629.2%

All nutrients comparison - raw data values

Nutrient Cheese Mustard Greens Raw DV% diff.
Vitamin K 2.4µg 257.5µg 213%
Saturated fat 18.867g 0.01g 86%
Vitamin C 0mg 70mg 78%
Calcium 710mg 115mg 60%
Phosphorus 455mg 58mg 57%
Fats 33.31g 0.42g 51%
Selenium 28.5µg 0.9µg 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.86g 40%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.25mg 31%
Sodium 653mg 20mg 28%
Vitamin B2 0.428mg 0.11mg 24%
Monounsaturated fat 9.246g 0.092g 23%
Vitamin A 330µg 151µg 20%
Calories 404kcal 27kcal 19%
Iron 0.14mg 1.64mg 19%
Copper 0.03mg 0.165mg 15%
Fiber 0g 3.2g 13%
Polyunsaturated fat 1.421g 0.038g 9%
Vitamin E 0.71mg 2.01mg 9%
Potassium 76mg 384mg 9%
Vitamin B6 0.066mg 0.18mg 9%
Vitamin B3 0.059mg 0.8mg 5%
Folate 27µg 12µg 4%
Vitamin B1 0.029mg 0.08mg 4%
Vitamin B5 0.41mg 0.21mg 4%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 0.5mg 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 32mg 1%
Manganese 0.027mg 1%
Carbs 3.09g 4.67g 1%
Net carbs 3.09g 1.47g N/A
Sugar 0.48g 1.32g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +699.7%
Contains more FatsFats +7831%
Contains more OtherOther +174.8%
Contains more CarbsCarbs +51.1%
Contains more WaterWater +145%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +9950%
Contains more Poly. FatPolyunsaturated fat +3639.5%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.