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  6. Croissant vs. Mustard Greens Raw

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

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How are croissant and mustard Greens Raw different?

  • Croissant is higher in selenium, vitamin B1, folate, and vitamin B5; 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 213% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than croissant (56).

Croissants, butter and Mustard greens, raw are the varieties used in this article.

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +23.8%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +81%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2422.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +225.4%
Contains more CopperCopper +106.3%
Contains less SodiumSodium -95.7%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 AVitamin A +36.4%
Contains more Vitamin B1Vitamin B1 +385%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +173.5%
Contains more Vitamin B5Vitamin B5 +310%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +7660%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin EVitamin E +139.3%
Contains more Vitamin B6Vitamin B6 +210.3%
Contains more Vitamin KVitamin K +14205.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Croissant Mustard Greens Raw DV% diff.
Vitamin K 1.8µg 257.5µg 213%
Vitamin C 0.2mg 70mg 78%
Saturated fat 11.659g 0.01g 53%
Selenium 22.7µg 0.9µg 40%
Fats 21g 0.42g 32%
Vitamin B1 0.388mg 0.08mg 26%
Cholesterol 67mg 0mg 22%
Calories 406kcal 27kcal 19%
Sodium 467mg 20mg 19%
Folate 88µg 12µg 19%
Monounsaturated fat 5.525g 0.092g 14%
Carbs 45.8g 4.67g 14%
Manganese 0.33mg 14%
Vitamin B5 0.861mg 0.21mg 13%
Protein 8.2g 2.86g 11%
Vitamin B2 0.241mg 0.11mg 10%
Copper 0.08mg 0.165mg 9%
Vitamin B3 2.188mg 0.8mg 9%
Vitamin B6 0.058mg 0.18mg 9%
Vitamin E 0.84mg 2.01mg 8%
Potassium 118mg 384mg 8%
Calcium 37mg 115mg 8%
Phosphorus 105mg 58mg 7%
Choline 38.8mg 0.5mg 7%
Polyunsaturated fat 1.094g 0.038g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin A 206µg 151µg 6%
Zinc 0.75mg 0.25mg 5%
Iron 2.03mg 1.64mg 5%
Magnesium 16mg 32mg 4%
Fiber 2.6g 3.2g 2%
Net carbs 43.2g 1.47g N/A
Sugar 11.26g 1.32g N/A
Tryptophan 0.099mg 0%
Threonine 0.284mg 0%
Isoleucine 0.365mg 0%
Leucine 0.623mg 0%
Lysine 0.329mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.416mg 0%
Valine 0.41mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +186.7%
Contains more FatsFats +4900%
Contains more CarbsCarbs +880.7%
Contains more OtherOther +33.3%
Contains more WaterWater +290.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +5905.4%
Contains more Poly. FatPolyunsaturated fat +2778.9%
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.