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  6. Domestic goose vs. Mustard Greens Raw

Domestic goose vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are domestic goose and mustard Greens Raw different?

  • Domestic goose is higher in selenium, phosphorus, vitamin B5, zinc, vitamin B6, and vitamin B2; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Domestic goose has a lower glycemic index (0) than mustard Greens Raw (32).

Goose, domesticated, meat only, cooked, roasted and Mustard greens, raw are the varieties used in this article.

Infographic

Domestic goose 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% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
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 +75%
Contains more CopperCopper +67.3%
Contains more ZincZinc +1168%
Contains more PhosphorusPhosphorus +432.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2733.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +721.4%
Contains less SodiumSodium -73.7%
~equal in Potassium ~384mg

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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 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 +15%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +410.1%
Contains more Vitamin B5Vitamin B5 +773.3%
Contains more Vitamin B6Vitamin B6 +161.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1158.3%
~equal in Vitamin D ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Domestic goose Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Protein 28.97g 2.86g 52%
Selenium 25.5µg 0.9µg 45%
Phosphorus 309mg 58mg 36%
Vitamin B5 1.834mg 0.21mg 32%
Cholesterol 96mg 0mg 32%
Zinc 3.17mg 0.25mg 27%
Vitamin B6 0.47mg 0.18mg 22%
Vitamin B2 0.39mg 0.11mg 22%
Saturated fat 4.56g 0.01g 21%
Vitamin B3 4.081mg 0.8mg 21%
Vitamin B12 0.49µg 0µg 20%
Fats 12.67g 0.42g 19%
Iron 2.87mg 1.64mg 15%
Vitamin A 12µg 151µg 15%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Copper 0.276mg 0.165mg 12%
Calories 238kcal 27kcal 11%
Monounsaturated fat 4.34g 0.092g 11%
Calcium 14mg 115mg 10%
Polyunsaturated fat 1.54g 0.038g 10%
Sodium 76mg 20mg 2%
Magnesium 25mg 32mg 2%
Carbs 0g 4.67g 2%
Vitamin B1 0.092mg 0.08mg 1%
Manganese 0.024mg 1%
Net carbs 0g 1.47g N/A
Potassium 388mg 384mg 0%
Sugar 1.32g N/A
Folate 12µg 12µg 0%
Choline 0.5mg 0%
Tryptophan 0.403mg 0%
Threonine 1.238mg 0%
Isoleucine 1.488mg 0%
Leucine 2.447mg 0%
Lysine 2.48mg 0%
Methionine 0.783mg 0%
Phenylalanine 1.214mg 0%
Valine 1.516mg 0%
Histidine 0.765mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 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 +912.9%
Contains more FatsFats +2916.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.5%
Contains more OtherOther +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 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 +4617.4%
Contains more Poly. FatPolyunsaturated fat +3952.6%
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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.