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  6. Chocolate brownie vs. Mustard Greens Raw

Chocolate brownie vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between chocolate brownie and mustard Greens Raw

  • Chocolate brownie has more copper, selenium, phosphorus, and vitamin B12; however, mustard Greens Raw have more vitamin C, vitamin A, and vitamin B6.
  • Daily need coverage for vitamin C for mustard Greens Raw is 77% higher.

Food types used in this article are Cookies, brownies, prepared from recipe and Mustard greens, raw.

Infographic

Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
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 MagnesiumMagnesium +65.6%
Contains more IronIron +12.2%
Contains more CopperCopper +135.2%
Contains more ZincZinc +288%
Contains more PhosphorusPhosphorus +127.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1177.8%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +118.2%
Contains less SodiumSodium -94.2%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
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 +16.6%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin B6Vitamin B6 +91.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate brownie Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0.3mg 70mg 77%
Polyunsaturated fat 9.412g 0.038g 62%
Fats 29.1g 0.42g 44%
Saturated fat 7.319g 0.01g 33%
Monounsaturated fat 10.839g 0.092g 27%
Manganese 0.587mg 26%
Copper 0.388mg 0.165mg 25%
Cholesterol 73mg 0mg 24%
Calories 466kcal 27kcal 22%
Selenium 11.5µg 0.9µg 19%
Carbs 50.2g 4.67g 15%
Sodium 343mg 20mg 14%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Phosphorus 132mg 58mg 11%
Vitamin B6 0.094mg 0.18mg 7%
Zinc 0.97mg 0.25mg 7%
Protein 6.2g 2.86g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B2 0.19mg 0.11mg 6%
Potassium 176mg 384mg 6%
Calcium 57mg 115mg 6%
Vitamin B1 0.141mg 0.08mg 5%
Magnesium 53mg 32mg 5%
Folate 29µg 12µg 4%
Vitamin A 176µg 151µg 3%
Iron 1.84mg 1.64mg 3%
Vitamin B5 0.328mg 0.21mg 2%
Vitamin B3 0.982mg 0.8mg 1%
Net carbs 50.2g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.078mg 0%
Threonine 0.228mg 0%
Isoleucine 0.265mg 0%
Leucine 0.447mg 0%
Lysine 0.283mg 0%
Methionine 0.132mg 0%
Phenylalanine 0.298mg 0%
Valine 0.323mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 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 +116.8%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +974.9%
Contains more OtherOther +40.7%
Contains more WaterWater +619.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 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 +11681.5%
Contains more Poly. FatPolyunsaturated fat +24668.4%
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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.