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  6. Chocolate milk vs. Mustard Greens Raw

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

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Important differences between chocolate milk and mustard Greens Raw

  • Chocolate milk has more vitamin B12; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, copper, vitamin B6, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw contain less saturated fat.
  • Chocolate milk has a higher glycemic index. The glycemic index of chocolate milk is 45, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Mustard greens, raw.

Infographic

Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
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 +64%
Contains more PhosphorusPhosphorus +74.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +129.9%
Contains more IronIron +583.3%
Contains more CopperCopper +153.8%
Contains less SodiumSodium -66.7%
~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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
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 B2Vitamin B2 +47.3%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3300%
Contains more Vitamin CVitamin C +7677.8%
Contains more Vitamin AVitamin A +459.3%
Contains more Vitamin EVitamin E +2771.4%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +540%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +85733.3%
Contains more FolateFolate +140%

All nutrients comparison - raw data values

Nutrient Chocolate milk Mustard Greens Raw DV% diff.
Vitamin K 0.3µg 257.5µg 214%
Vitamin C 0.9mg 70mg 77%
Iron 0.24mg 1.64mg 18%
Vitamin A 27µg 151µg 14%
Vitamin B12 0.33µg 0µg 14%
Vitamin E 0.07mg 2.01mg 13%
Copper 0.065mg 0.165mg 11%
Vitamin B6 0.04mg 0.18mg 11%
Fiber 0.8g 3.2g 10%
Saturated fat 2.104g 0.01g 10%
Vitamin D 1.3µg 0µg 7%
Phosphorus 101mg 58mg 6%
Potassium 167mg 384mg 6%
Vitamin D 51IU 0IU 6%
Magnesium 13mg 32mg 5%
Fats 3.39g 0.42g 5%
Vitamin B3 0.125mg 0.8mg 4%
Cholesterol 12mg 0mg 4%
Vitamin B1 0.037mg 0.08mg 4%
Vitamin B2 0.162mg 0.11mg 4%
Calories 83kcal 27kcal 3%
Manganese 0.077mg 3%
Choline 17mg 0.5mg 3%
Monounsaturated fat 0.99g 0.092g 2%
Folate 5µg 12µg 2%
Selenium 1.9µg 0.9µg 2%
Vitamin B5 0.295mg 0.21mg 2%
Sodium 60mg 20mg 2%
Carbs 10.34g 4.67g 2%
Protein 3.17g 2.86g 1%
Zinc 0.41mg 0.25mg 1%
Polyunsaturated fat 0.124g 0.038g 1%
Net carbs 9.54g 1.47g N/A
Calcium 112mg 115mg 0%
Sugar 9.54g 1.32g N/A
Tryptophan 0.041mg 0%
Threonine 0.135mg 0%
Isoleucine 0.164mg 0%
Leucine 0.3mg 0%
Lysine 0.265mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.164mg 0%
Valine 0.208mg 0%
Histidine 0.096mg 0%
Caffeine 1mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 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 +707.1%
Contains more CarbsCarbs +121.4%
Contains more WaterWater +10.2%
Contains more OtherOther +68.8%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 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 +976.1%
Contains more Poly. FatPolyunsaturated fat +226.3%
Contains less Sat. FatSaturated fat -99.5%

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.