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  6. Crackers vs. Mustard Greens Raw

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

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How are crackers and mustard Greens Raw different?

  • Crackers are higher in iron, vitamin B1, phosphorus, vitamin B2, and vitamin B3; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 157% higher.
  • Crackers contain 556 times more saturated fat than mustard Greens Raw. While crackers contain 5.562g of saturated fat, mustard Greens Raw contain only 0.01g.
  • Mustard Greens Raw have a lower glycemic index (32) than crackers (63).

Crackers, standard snack-type, regular and Mustard greens, raw are the varieties used in this article.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 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 IronIron +145.7%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +327.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +644.4%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +225.4%
Contains more CopperCopper +58.7%
Contains less SodiumSodium -97.2%
~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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +50.7%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +444%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more FolateFolate +666.7%
Contains more CholineCholine +1820%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +271.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Mustard Greens Raw DV% diff.
Vitamin K 69.3µg 257.5µg 157%
Polyunsaturated fat 13.137g 0.038g 87%
Vitamin C 0mg 70mg 78%
Fats 26.43g 0.42g 40%
Sodium 726mg 20mg 31%
Iron 4.03mg 1.64mg 30%
Vitamin B1 0.416mg 0.08mg 28%
Phosphorus 248mg 58mg 27%
Vitamin B2 0.456mg 0.11mg 27%
Saturated fat 5.562g 0.01g 25%
Calories 510kcal 27kcal 24%
Vitamin B3 4.352mg 0.8mg 22%
Manganese 0.491mg 21%
Starch 49.69g 20%
Folate 92µg 12µg 20%
Carbs 61.3g 4.67g 19%
Vitamin A 0µg 151µg 17%
Monounsaturated fat 6.553g 0.092g 16%
Selenium 6.7µg 0.9µg 11%
Vitamin B6 0.063mg 0.18mg 9%
Potassium 118mg 384mg 8%
Protein 6.64g 2.86g 8%
Copper 0.104mg 0.165mg 7%
Vitamin E 3.03mg 2.01mg 7%
Fiber 2.3g 3.2g 4%
Vitamin B5 0.417mg 0.21mg 4%
Magnesium 18mg 32mg 3%
Zinc 0.49mg 0.25mg 2%
Choline 9.6mg 0.5mg 2%
Calcium 120mg 115mg 1%
Net carbs 59g 1.47g N/A
Sugar 8.18g 1.32g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +132.2%
Contains more FatsFats +6192.9%
Contains more CarbsCarbs +1212.6%
Contains more OtherOther +84.4%
Contains more WaterWater +2788.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +7022.8%
Contains more Poly. FatPolyunsaturated fat +34471.1%
Contains less Sat. FatSaturated fat -99.8%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.