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Cream cracker vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between cream cracker and mustard Greens Raw

  • Cream cracker is higher in iron, folate, vitamin B3, vitamin B12, vitamin B1, selenium, and vitamin B2; however, mustard Greens Raw are richer in vitamin K.
  • Mustard Greens Raw' daily need coverage for vitamin K is 200% higher.
  • Mustard Greens Raw have less saturated fat.
  • Mustard Greens Raw have a lower glycemic index (32) than cream cracker (65).

The food types used in this comparison are Crackers, cream, GAMESA SABROSAS and Mustard greens, raw.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 +350%
Contains more ZincZinc +164%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +955.6%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +342.3%
Contains more PotassiumPotassium +197.7%
Contains more CopperCopper +48.6%
Contains less SodiumSodium -98.3%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 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 +272.5%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B3Vitamin B3 +535%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1141.7%
Contains more Vitamin EVitamin E +26.4%
Contains more Vitamin B6Vitamin B6 +176.9%
Contains more Vitamin KVitamin K +1338.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +145.1%
Contains more FatsFats +4750%
Contains more CarbsCarbs +1282.2%
Contains more OtherOther +168.1%
Contains more WaterWater +1938.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +11448.9%
Contains more Poly. FatPolyunsaturated fat +6347.4%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cracker Mustard Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cracker Mustard Greens Raw DV% diff.
Vitamin K 17.9µg 257.5µg 200%
Vitamin C 70mg 78%
Iron 7.38mg 1.64mg 72%
Sodium 1148mg 20mg 49%
Manganese 0.778mg 34%
Folate 149µg 12µg 34%
Fats 20.37g 0.42g 31%
Vitamin B3 5.08mg 0.8mg 27%
Monounsaturated fat 10.625g 0.092g 26%
Saturated fat 5.362g 0.01g 24%
Calories 484kcal 27kcal 23%
Starch 51.87g 21%
Carbs 64.55g 4.67g 20%
Vitamin B12 0.46µg 0µg 19%
Vitamin B1 0.298mg 0.08mg 18%
Vitamin A 151µg 17%
Selenium 9.5µg 0.9µg 16%
Polyunsaturated fat 2.45g 0.038g 16%
Vitamin B2 0.24mg 0.11mg 10%
Calcium 26mg 115mg 9%
Vitamin B6 0.065mg 0.18mg 9%
Potassium 129mg 384mg 8%
Protein 7.01g 2.86g 8%
Copper 0.111mg 0.165mg 6%
Phosphorus 98mg 58mg 6%
Vitamin B5 0.462mg 0.21mg 5%
Zinc 0.66mg 0.25mg 4%
Vitamin E 1.59mg 2.01mg 3%
Fiber 2.4g 3.2g 3%
Magnesium 25mg 32mg 2%
Fructose 0.95g 1%
Net carbs 62.15g 1.47g N/A
Sugar 9.37g 1.32g N/A
Trans fat 3.969g 0g N/A
Choline 0.5mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cracker Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Cream cracker
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
71%
Cream cracker
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1128mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 5.352g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $1.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.