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  6. Crouton vs. Mustard Greens Raw

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

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Important differences between crouton and mustard Greens Raw

  • Crouton has more selenium, vitamin B1, iron, folate, vitamin B3, and vitamin B2; however, mustard Greens Raw are richer in vitamin C, vitamin A, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin C is 78% more.
  • Crouton contains 42 times more selenium than mustard Greens Raw. Crouton contains 37.5µg of selenium, while mustard Greens Raw contain 0.9µg.
  • Mustard Greens Raw contain less sodium.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Croutons, plain and Mustard greens, raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +148.8%
Contains more ZincZinc +256%
Contains more PhosphorusPhosphorus +98.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4066.7%
Contains more CalciumCalcium +51.3%
Contains more PotassiumPotassium +209.7%
Contains less SodiumSodium -97.1%
~equal in Magnesium ~32mg
~equal in Copper ~0.165mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 +678.8%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B3Vitamin B3 +579.9%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +592.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 37.5µg 0.9µg 67%
Vitamin B1 0.623mg 0.08mg 45%
Iron 4.08mg 1.64mg 31%
Folate 132µg 12µg 30%
Sodium 698mg 20mg 29%
Vitamin B3 5.439mg 0.8mg 29%
Carbs 73.5g 4.67g 23%
Manganese 0.5mg 22%
Calories 407kcal 27kcal 19%
Protein 11.9g 2.86g 18%
Vitamin A 0µg 151µg 17%
Vitamin E 2.01mg 13%
Vitamin B2 0.272mg 0.11mg 12%
Vitamin B6 0.026mg 0.18mg 12%
Fats 6.6g 0.42g 10%
Fiber 5.1g 3.2g 8%
Phosphorus 115mg 58mg 8%
Polyunsaturated fat 1.273g 0.038g 8%
Potassium 124mg 384mg 8%
Monounsaturated fat 3.059g 0.092g 7%
Saturated fat 1.51g 0.01g 7%
Zinc 0.89mg 0.25mg 6%
Calcium 76mg 115mg 4%
Vitamin B5 0.429mg 0.21mg 4%
Net carbs 68.4g 1.47g N/A
Magnesium 31mg 32mg 0%
Sugar 1.32g N/A
Copper 0.163mg 0.165mg 0%
Choline 0.5mg 0%
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +316.1%
Contains more FatsFats +1471.4%
Contains more CarbsCarbs +1473.9%
Contains more OtherOther +85.2%
Contains more WaterWater +1549.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +3225%
Contains more Poly. FatPolyunsaturated fat +3250%
Contains less Sat. FatSaturated fat -99.3%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.