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  6. Custard vs. Mustard Greens Raw

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

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Significant differences between custard and mustard Greens Raw

  • Custard is richer in vitamin B12 and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, and fiber.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than custard.
  • Mustard Greens Raw are lower in cholesterol.

Specific food types used in this comparison are Egg custards, dry mix, prepared with whole milk and Mustard greens, raw.

Infographic

Custard 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% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 CalciumCalcium +20.9%
Contains more ZincZinc +104%
Contains more PhosphorusPhosphorus +124.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +566.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +85.5%
Contains more IronIron +382.4%
Contains more CopperCopper +450%
Contains less SodiumSodium -76.2%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +232.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2260%
Contains more Vitamin CVitamin C +69900%
Contains more Vitamin AVitamin A +190.4%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B3Vitamin B3 +506.1%
Contains more Vitamin B6Vitamin B6 +181.3%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Custard Mustard Greens Raw DV% diff.
Vitamin K 0.2µg 257.5µg 214%
Vitamin C 0.1mg 70mg 78%
Vitamin B12 0.52µg 0µg 22%
Cholesterol 51mg 0mg 17%
Iron 0.34mg 1.64mg 16%
Copper 0.03mg 0.165mg 15%
Vitamin E 0.06mg 2.01mg 13%
Fiber 0g 3.2g 13%
Vitamin A 52µg 151µg 11%
Phosphorus 130mg 58mg 10%
Vitamin B5 0.699mg 0.21mg 10%
Selenium 6µg 0.9µg 9%
Saturated fat 2.032g 0.01g 9%
Vitamin B6 0.064mg 0.18mg 9%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin D 47IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Fats 4g 0.42g 6%
Calories 122kcal 27kcal 5%
Potassium 207mg 384mg 5%
Vitamin B3 0.132mg 0.8mg 4%
Magnesium 16mg 32mg 4%
Carbs 17.6g 4.67g 4%
Sodium 84mg 20mg 3%
Monounsaturated fat 1.127g 0.092g 3%
Zinc 0.51mg 0.25mg 2%
Polyunsaturated fat 0.312g 0.038g 2%
Protein 3.99g 2.86g 2%
Vitamin B1 0.061mg 0.08mg 2%
Calcium 139mg 115mg 2%
Choline 11.8mg 0.5mg 2%
Folate 9µg 12µg 1%
Net carbs 17.6g 1.47g N/A
Sugar 4.82g 1.32g N/A
Manganese 0.007mg 0%
Tryptophan 0.082mg 0%
Threonine 0.192mg 0%
Isoleucine 0.207mg 0%
Leucine 0.337mg 0%
Lysine 0.214mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.173mg 0%
Valine 0.233mg 0%
Histidine 0.092mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +39.5%
Contains more FatsFats +852.4%
Contains more CarbsCarbs +276.9%
Contains more WaterWater +23.5%
Contains more OtherOther +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +1125%
Contains more Poly. FatPolyunsaturated fat +721.1%
Contains less Sat. FatSaturated fat -99.5%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.