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  6. Cheddar Cheese vs. Mustard Greens Raw

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

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How are Cheddar Cheese and Mustard Greens Raw different?

  • Cheddar Cheese is higher in Calcium, Phosphorus, Selenium, Vitamin B12, and Zinc, however, Mustard Greens Raw are richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 213% higher.
  • Mustard Greens Raw have less Cholesterol.

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

Infographic

Cheddar 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.
Cheddar Cheese
Cheddar Cheese
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +517.4%
Contains more Phosphorus +684.5%
Contains more Zinc +1356%
Contains more Selenium +3066.7%
Contains more Iron +1071.4%
Contains more Magnesium +18.5%
Contains more Potassium +405.3%
Contains less Sodium -96.9%
Contains more Copper +450%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +517.4%
Contains more Phosphorus +684.5%
Contains more Zinc +1356%
Contains more Selenium +3066.7%
Contains more Iron +1071.4%
Contains more Magnesium +18.5%
Contains more Potassium +405.3%
Contains less Sodium -96.9%
Contains more Copper +450%

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.
Cheddar Cheese
Cheddar Cheese
5
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +289.1%
Contains more Vitamin B5 +95.2%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +143.5%
Contains more Vitamin E +183.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +1255.9%
Contains more Vitamin B6 +172.7%
Contains more Vitamin K +10629.2%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +289.1%
Contains more Vitamin B5 +95.2%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +143.5%
Contains more Vitamin E +183.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +1255.9%
Contains more Vitamin B6 +172.7%
Contains more Vitamin K +10629.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +699.7%
Contains more Fats +7831%
Contains more Other +174.8%
Contains more Carbs +51.1%
Contains more Water +145%
Cheddar Cheese
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
Mustard Greens Raw
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 Protein +699.7%
Contains more Fats +7831%
Contains more Other +174.8%
Contains more Carbs +51.1%
Contains more Water +145%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +9950%
Contains more Polyunsaturated fat +3639.5%
Contains less Saturated Fat -99.9%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +9950%
Contains more Polyunsaturated fat +3639.5%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Mustard Greens Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Mustard Greens Raw Opinion
Net carbs 3.09g 1.47g Cheddar Cheese
Protein 22.87g 2.86g Cheddar Cheese
Fats 33.31g 0.42g Cheddar Cheese
Carbs 3.09g 4.67g Mustard Greens Raw
Calories 404kcal 27kcal Cheddar Cheese
Sugar 0.48g 1.32g Cheddar Cheese
Fiber 0g 3.2g Mustard Greens Raw
Calcium 710mg 115mg Cheddar Cheese
Iron 0.14mg 1.64mg Mustard Greens Raw
Magnesium 27mg 32mg Mustard Greens Raw
Phosphorus 455mg 58mg Cheddar Cheese
Potassium 76mg 384mg Mustard Greens Raw
Sodium 653mg 20mg Mustard Greens Raw
Zinc 3.64mg 0.25mg Cheddar Cheese
Copper 0.03mg 0.165mg Mustard Greens Raw
Manganese 0.027mg Cheddar Cheese
Selenium 28.5µg 0.9µg Cheddar Cheese
Vitamin A 1242IU 3024IU Mustard Greens Raw
Vitamin A RAE 330µg 151µg Cheddar Cheese
Vitamin E 0.71mg 2.01mg Mustard Greens Raw
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.029mg 0.08mg Mustard Greens Raw
Vitamin B2 0.428mg 0.11mg Cheddar Cheese
Vitamin B3 0.059mg 0.8mg Mustard Greens Raw
Vitamin B5 0.41mg 0.21mg Cheddar Cheese
Vitamin B6 0.066mg 0.18mg Mustard Greens Raw
Folate 27µg 12µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 257.5µg Mustard Greens Raw
Tryptophan 0.547mg Cheddar Cheese
Threonine 1.044mg Cheddar Cheese
Isoleucine 1.206mg Cheddar Cheese
Leucine 1.939mg Cheddar Cheese
Lysine 1.025mg Cheddar Cheese
Methionine 0.547mg Cheddar Cheese
Phenylalanine 1.074mg Cheddar Cheese
Valine 1.404mg Cheddar Cheese
Histidine 0.547mg Cheddar Cheese
Cholesterol 99mg 0mg Mustard Greens Raw
Trans Fat 0.917g 0g Mustard Greens Raw
Saturated Fat 18.867g 0.01g Mustard Greens Raw
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.092g Cheddar Cheese
Polyunsaturated fat 1.421g 0.038g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheddar Cheese
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 18.857g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheddar 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.