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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
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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

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

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%

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.