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  6. Chocolate vs. Mustard Greens Raw

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

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Important differences between chocolate and mustard Greens Raw

  • Chocolate has more copper, iron, magnesium, phosphorus, zinc, and fiber; however, mustard Greens Raw are richer in vitamin K, vitamin A, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 208% more.
  • Chocolate contains 1852 times more saturated fat than mustard Greens Raw. Chocolate contains 18.519g of saturated fat, while mustard Greens Raw contain 0.01g.

The food varieties used in the comparison are Chocolate, dark, 45- 59% cacao solids and Mustard greens, raw.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +356.3%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +389%
Contains more CopperCopper +523%
Contains more ZincZinc +704%
Contains more PhosphorusPhosphorus +255.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +233.3%
Contains more CalciumCalcium +105.4%
Contains less SodiumSodium -16.7%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 B5Vitamin B5 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +272.2%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +10.3%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin KVitamin K +3079%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Mustard Greens Raw DV% diff.
Vitamin K 8.1µg 257.5µg 208%
Copper 1.028mg 0.165mg 96%
Saturated fat 18.519g 0.01g 84%
Iron 8.02mg 1.64mg 80%
Vitamin C 70mg 78%
Manganese 1.419mg 62%
Fats 31.28g 0.42g 47%
Magnesium 146mg 32mg 27%
Calories 546kcal 27kcal 26%
Monounsaturated fat 9.54g 0.092g 24%
Phosphorus 206mg 58mg 21%
Carbs 61.17g 4.67g 19%
Vitamin A 2µg 151µg 17%
Zinc 2.01mg 0.25mg 16%
Fiber 7g 3.2g 15%
Caffeine 43mg 0mg 11%
Vitamin B6 0.042mg 0.18mg 11%
Vitamin B12 0.23µg 0µg 10%
Vitamin E 0.54mg 2.01mg 10%
Polyunsaturated fat 1.092g 0.038g 7%
Calcium 56mg 115mg 6%
Vitamin B1 0.025mg 0.08mg 5%
Vitamin B2 0.05mg 0.11mg 5%
Potassium 559mg 384mg 5%
Protein 4.88g 2.86g 4%
Selenium 3µg 0.9µg 4%
Folate 12µg 3%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.297mg 0.21mg 2%
Net carbs 54.17g 1.47g N/A
Sugar 47.9g 1.32g N/A
Sodium 24mg 20mg 0%
Vitamin B3 0.725mg 0.8mg 0%
Trans fat 0.112g 0g N/A
Choline 0.5mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +70.6%
Contains more FatsFats +7347.6%
Contains more CarbsCarbs +1209.9%
Contains more OtherOther +25.9%
Contains more WaterWater +9250.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +10269.6%
Contains more Poly. FatPolyunsaturated fat +2773.7%
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.