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  6. Chinese cuisine vs. Mustard Greens Raw

Chinese cuisine vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between chinese cuisine and mustard Greens Raw

  • Chinese cuisine has more vitamin B12, zinc, selenium, and folate, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, and calcium.
  • Mustard Greens Raw cover your daily need for vitamin K, 172% more than chinese cuisine.
  • The amount of sodium in mustard Greens Raw is lower.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of chinese cuisine is 60.

These are the specific foods used in this comparison Restaurant, Chinese, beef, and vegetables and Mustard greens, raw.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 ZincZinc +500%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +644.4%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +422.7%
Contains more PotassiumPotassium +88.2%
Contains more IronIron +47.7%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -95.1%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 B3Vitamin B3 +65%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +6800%
Contains more Vitamin CVitamin C +503.4%
Contains more Vitamin AVitamin A +139.7%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +401.9%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Mustard Greens Raw DV% diff.
Vitamin K 51.3µg 257.5µg 172%
Vitamin C 11.6mg 70mg 65%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 20mg 17%
Polyunsaturated fat 2.13g 0.038g 14%
Copper 0.049mg 0.165mg 13%
Selenium 6.7µg 0.9µg 11%
Zinc 1.5mg 0.25mg 11%
Vitamin A 63µg 151µg 10%
Calcium 22mg 115mg 9%
Fats 5.3g 0.42g 8%
Vitamin E 0.82mg 2.01mg 8%
Folate 45µg 12µg 8%
Protein 7.08g 2.86g 8%
Iron 1.11mg 1.64mg 7%
Fiber 1.5g 3.2g 7%
Manganese 0.147mg 6%
Choline 34.5mg 0.5mg 6%
Potassium 204mg 384mg 5%
Cholesterol 14mg 0mg 5%
Vitamin B5 0.443mg 0.21mg 5%
Saturated fat 0.978g 0.01g 4%
Vitamin B2 0.055mg 0.11mg 4%
Calories 105kcal 27kcal 4%
Vitamin B1 0.033mg 0.08mg 4%
Magnesium 15mg 32mg 4%
Vitamin B3 1.32mg 0.8mg 3%
Phosphorus 76mg 58mg 3%
Monounsaturated fat 1.217g 0.092g 3%
Fructose 0.55g 1%
Vitamin B6 0.161mg 0.18mg 1%
Starch 1.82g 1%
Carbs 7.29g 4.67g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 1.47g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 1.32g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0%
Threonine 0.313mg 0%
Isoleucine 0.314mg 0%
Leucine 0.525mg 0%
Lysine 0.552mg 0%
Methionine 0.158mg 0%
Phenylalanine 0.317mg 0%
Valine 0.327mg 0%
Histidine 0.207mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +147.6%
Contains more FatsFats +1161.9%
Contains more CarbsCarbs +56.1%
Contains more OtherOther +11.9%
Contains more WaterWater +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +1222.8%
Contains more Poly. FatPolyunsaturated fat +5505.3%
Contains less Sat. FatSaturated fat -99%

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.