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  6. Dulce de Leche vs. Mustard Greens Raw

Dulce de Leche vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between dulce de Leche and mustard Greens Raw

  • Dulce de Leche has more vitamin B2, phosphorus, choline, and calcium; however, mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, and copper.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than dulce de Leche.
  • Mustard Greens Raw contain 453 times less saturated fat than dulce de Leche. Dulce de Leche contains 4.534g of saturated fat, while mustard Greens Raw contain 0.01g.

Food varieties used in this article are Dulce de Leche and Mustard greens, raw.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 +118.3%
Contains more ZincZinc +216%
Contains more PhosphorusPhosphorus +232.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +864.7%
Contains more CopperCopper +4025%
Contains less SodiumSodium -84.5%
~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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 +268.2%
Contains more Vitamin B5Vitamin B5 +297.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17720%
Contains more Vitamin CVitamin C +2592.3%
Contains more Vitamin AVitamin A +104.1%
Contains more Vitamin EVitamin E +905%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +1025%
Contains more Vitamin KVitamin K +19707.7%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Dulce de Leche Mustard Greens Raw DV% diff.
Vitamin K 1.3µg 257.5µg 214%
Vitamin C 2.6mg 70mg 75%
Vitamin B2 0.405mg 0.11mg 23%
Saturated fat 4.534g 0.01g 21%
Phosphorus 193mg 58mg 19%
Copper 0.004mg 0.165mg 18%
Iron 0.17mg 1.64mg 18%
Carbs 55.35g 4.67g 17%
Choline 89.1mg 0.5mg 16%
Calories 315kcal 27kcal 14%
Calcium 251mg 115mg 14%
Fiber 0g 3.2g 13%
Vitamin B6 0.016mg 0.18mg 13%
Vitamin B5 0.835mg 0.21mg 13%
Vitamin B12 0.31µg 0µg 13%
Vitamin E 0.2mg 2.01mg 12%
Fats 7.35g 0.42g 11%
Cholesterol 29mg 0mg 10%
Vitamin A 74µg 151µg 9%
Protein 6.84g 2.86g 8%
Monounsaturated fat 2.143g 0.092g 5%
Zinc 0.79mg 0.25mg 5%
Sodium 129mg 20mg 5%
Vitamin B1 0.016mg 0.08mg 5%
Vitamin B3 0.21mg 0.8mg 4%
Selenium 2.7µg 0.9µg 3%
Magnesium 22mg 32mg 2%
Polyunsaturated fat 0.375g 0.038g 2%
Vitamin D 6IU 0IU 1%
Potassium 350mg 384mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 55.35g 1.47g N/A
Sugar 49.74g 1.32g N/A
Manganese 0.002mg 0%
Trans fat 0.364g 0g N/A
Folate 11µg 12µg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +139.2%
Contains more FatsFats +1650%
Contains more CarbsCarbs +1085.2%
Contains more OtherOther +29.6%
Contains more WaterWater +215.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +2229.3%
Contains more Poly. FatPolyunsaturated fat +886.8%
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.