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  6. Cheeseburger vs. Mustard Greens Raw

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

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How are cheeseburgers and mustard Greens Raw different?

  • Cheeseburgers are higher in selenium, vitamin B12, vitamin B3, zinc, and vitamin B2; 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 211% higher.
  • Mustard Greens Raw have less saturated fat.
  • Mustard Greens Raw have a lower glycemic index (32) than cheeseburgers (66).

Fast foods, cheeseburger; single, regular patty; plain and Mustard greens, raw are the varieties used in this article.

Infographic

Cheeseburger 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% 36% 17% 102% 37% 68% 69% 67% 41% 107%
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 IronIron +65.2%
Contains more ZincZinc +896%
Contains more PhosphorusPhosphorus +177.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2077.8%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +95.9%
Contains more CopperCopper +48.6%
Contains less SodiumSodium -96.1%
~equal in Calcium ~115mg

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
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 B1Vitamin B1 +266.3%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +552.1%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +483.3%
Contains more CholineCholine +5680%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +202%
Contains more Vitamin EVitamin E +286.5%
Contains more Vitamin KVitamin K +6031%

All nutrients comparison - raw data values

Nutrient Cheeseburger Mustard Greens Raw DV% diff.
Vitamin K 4.2µg 257.5µg 211%
Vitamin C 0mg 70mg 78%
Selenium 19.6µg 0.9µg 34%
Vitamin B12 0.76µg 0µg 32%
Saturated fat 6.473g 0.01g 29%
Vitamin B3 5.217mg 0.8mg 28%
Protein 16.51g 2.86g 27%
Fats 14.72g 0.42g 22%
Sodium 515mg 20mg 22%
Zinc 2.49mg 0.25mg 20%
Vitamin B2 0.363mg 0.11mg 19%
Vitamin B1 0.293mg 0.08mg 18%
Folate 70µg 12µg 15%
Phosphorus 161mg 58mg 15%
Manganese 0.316mg 14%
Calories 308kcal 27kcal 14%
Cholesterol 43mg 0mg 14%
Iron 2.71mg 1.64mg 13%
Monounsaturated fat 5.413g 0.092g 13%
Vitamin A 50µg 151µg 11%
Polyunsaturated fat 1.658g 0.038g 11%
Vitamin E 0.52mg 2.01mg 10%
Starch 19.87g 8%
Carbs 28.03g 4.67g 8%
Vitamin B5 0.545mg 0.21mg 7%
Potassium 196mg 384mg 6%
Copper 0.111mg 0.165mg 6%
Fiber 2g 3.2g 5%
Choline 28.9mg 0.5mg 5%
Vitamin B6 0.228mg 0.18mg 4%
Fructose 1.94g 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 26mg 32mg 1%
Net carbs 26.03g 1.47g N/A
Vitamin D 2IU 0IU 0%
Calcium 119mg 115mg 0%
Sugar 4.88g 1.32g N/A
Trans fat 0.57g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.571mg 0%
Isoleucine 0.755mg 0%
Leucine 1.316mg 0%
Lysine 0.784mg 0%
Methionine 0.377mg 0%
Phenylalanine 0.755mg 0%
Valine 0.881mg 0%
Histidine 0.445mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 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 +477.3%
Contains more FatsFats +3404.8%
Contains more CarbsCarbs +500.2%
Contains more OtherOther +56.3%
Contains more WaterWater +134.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 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 +5783.7%
Contains more Poly. FatPolyunsaturated fat +4263.2%
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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.