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  6. Macaroon vs. Mustard Greens Raw

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

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How are macaroon and mustard Greens Raw different?

  • Macaroon is higher in copper and selenium; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, calcium, and iron.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Macaroon contains 2010 times more saturated fat than mustard Greens Raw. While macaroon contains 20.099g of saturated fat, mustard Greens Raw contain only 0.01g.

Cookies, coconut macaroon and Mustard greens, raw are the varieties used in this article.

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 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 CopperCopper +63%
Contains more ZincZinc +192%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +655.6%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +212.2%
Contains more IronIron +100%
Contains less SodiumSodium -91.7%
~equal in Manganese ~mg

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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 CholineCholine +1720%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +263.6%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +23309.1%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Mustard Greens Raw DV% diff.
Vitamin K 1.1µg 257.5µg 214%
Saturated fat 20.099g 0.01g 91%
Vitamin C 0mg 70mg 78%
Fats 22.55g 0.42g 34%
Calories 460kcal 27kcal 22%
Carbs 61.22g 4.67g 19%
Vitamin A 0µg 151µg 17%
Copper 0.269mg 0.165mg 12%
Vitamin E 0.19mg 2.01mg 12%
Calcium 5mg 115mg 11%
Selenium 6.8µg 0.9µg 11%
Sodium 241mg 20mg 10%
Iron 0.82mg 1.64mg 10%
Fiber 5.1g 3.2g 8%
Potassium 123mg 384mg 8%
Vitamin B6 0.096mg 0.18mg 6%
Vitamin B1 0.02mg 0.08mg 5%
Polyunsaturated fat 0.81g 0.038g 5%
Vitamin B2 0.06mg 0.11mg 4%
Zinc 0.73mg 0.25mg 4%
Vitamin B5 0.21mg 4%
Monounsaturated fat 1.61g 0.092g 4%
Vitamin B3 0.22mg 0.8mg 4%
Folate 3µg 12µg 2%
Choline 9.1mg 0.5mg 2%
Phosphorus 68mg 58mg 1%
Magnesium 29mg 32mg 1%
Protein 3.02g 2.86g 0%
Net carbs 56.12g 1.47g N/A
Sugar 45.16g 1.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +5269%
Contains more CarbsCarbs +1210.9%
Contains more OtherOther +26.7%
Contains more WaterWater +688.7%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +1650%
Contains more Poly. FatPolyunsaturated fat +2031.6%
Contains less Sat. FatSaturated fat -100%

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.