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  6. Chicken soup vs. Mustard Greens Raw

Chicken soup vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between chicken soup and mustard Greens Raw

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, vitamin E, fiber, copper, calcium, vitamin B6, and potassium than chicken soup.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Chicken soup has a higher glycemic index. The glycemic index of chicken soup is 52, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Soup, stock, chicken, home-prepared and Mustard greens, raw.

Infographic

Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +265.7%
Contains more IronIron +681%
Contains more CopperCopper +205.6%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +114.8%
Contains less SodiumSodium -86%
~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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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 B3Vitamin B3 +98%
Contains more CholineCholine +1740%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +6600%
Contains more Vitamin B1Vitamin B1 +128.6%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicken soup Mustard Greens Raw DV% diff.
Vitamin K 0.2µg 257.5µg 214%
Vitamin C 0.2mg 70mg 78%
Iron 0.21mg 1.64mg 18%
Vitamin A 1µg 151µg 17%
Vitamin E 0.03mg 2.01mg 13%
Fiber 0g 3.2g 13%
Copper 0.054mg 0.165mg 12%
Calcium 3mg 115mg 11%
Vitamin B6 0.061mg 0.18mg 9%
Potassium 105mg 384mg 8%
Magnesium 4mg 32mg 7%
Sodium 143mg 20mg 5%
Vitamin B3 1.584mg 0.8mg 5%
Vitamin B1 0.035mg 0.08mg 4%
Phosphorus 27mg 58mg 4%
Vitamin B5 0.21mg 4%
Folate 5µg 12µg 2%
Choline 9.2mg 0.5mg 2%
Selenium 2.2µg 0.9µg 2%
Vitamin B2 0.085mg 0.11mg 2%
Saturated fat 0.321g 0.01g 1%
Monounsaturated fat 0.582g 0.092g 1%
Polyunsaturated fat 0.213g 0.038g 1%
Protein 2.52g 2.86g 1%
Zinc 0.14mg 0.25mg 1%
Cholesterol 3mg 0mg 1%
Fats 1.2g 0.42g 1%
Calories 36kcal 27kcal 0%
Carbs 3.53g 4.67g 0%
Net carbs 3.53g 1.47g N/A
Sugar 1.58g 1.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 FatsFats +185.7%
Contains more ProteinProtein +13.5%
Contains more CarbsCarbs +32.3%
Contains more OtherOther +125%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 +532.6%
Contains more Poly. FatPolyunsaturated fat +460.5%
Contains less Sat. FatSaturated fat -96.9%

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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.