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  6. Chocolate chip cookie vs. Mustard Greens Raw

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

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How are chocolate chip cookie and mustard Greens Raw different?

  • Chocolate chip cookie is richer in copper, selenium, iron, and vitamin B1, while mustard Greens Raw are higher in vitamin C, vitamin A, and calcium.
  • Mustard Greens Raw cover your daily need for vitamin C, 78% more than chocolate chip cookie.
  • Chocolate chip cookie has a higher glycemic index (50) than mustard Greens Raw (32).

Cookies, chocolate chip, prepared from recipe, made with butter and Mustard greens, raw types were used in this article.

Infographic

Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 +71.9%
Contains more IronIron +51.2%
Contains more CopperCopper +133.9%
Contains more ZincZinc +276%
Contains more PhosphorusPhosphorus +72.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1144.4%
Contains more CalciumCalcium +202.6%
Contains more PotassiumPotassium +73.8%
Contains less SodiumSodium -94.1%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 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 B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B3Vitamin B3 +70.6%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +175%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin B6Vitamin B6 +114.3%
~equal in Vitamin A ~151µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0.2mg 70mg 78%
Saturated fat 14.071g 0.01g 64%
Fats 28.4g 0.42g 43%
Polyunsaturated fat 4.541g 0.038g 30%
Manganese 0.663mg 29%
Copper 0.386mg 0.165mg 25%
Calories 488kcal 27kcal 23%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.241g 0.092g 20%
Selenium 11.2µg 0.9µg 19%
Carbs 58.2g 4.67g 18%
Sodium 341mg 20mg 14%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Iron 2.48mg 1.64mg 11%
Vitamin B1 0.184mg 0.08mg 9%
Calcium 38mg 115mg 8%
Vitamin B6 0.084mg 0.18mg 7%
Zinc 0.94mg 0.25mg 6%
Protein 5.7g 2.86g 6%
Phosphorus 100mg 58mg 6%
Folate 33µg 12µg 5%
Magnesium 55mg 32mg 5%
Vitamin B2 0.177mg 0.11mg 5%
Potassium 221mg 384mg 5%
Vitamin B3 1.365mg 0.8mg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin A 139µg 151µg 1%
Vitamin B5 0.259mg 0.21mg 1%
Net carbs 58.2g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.072mg 0%
Threonine 0.191mg 0%
Isoleucine 0.224mg 0%
Leucine 0.391mg 0%
Lysine 0.214mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.27mg 0%
Valine 0.279mg 0%
Histidine 0.123mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +99.3%
Contains more FatsFats +6661.9%
Contains more CarbsCarbs +1146.3%
Contains more OtherOther +48.1%
Contains more WaterWater +1491.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +8857.6%
Contains more Poly. FatPolyunsaturated fat +11850%
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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.