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

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How are edam and mustard Greens Raw different?

  • Edam is richer in phosphorus, vitamin B12, calcium, and zinc, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than edam.
  • Mustard Greens Raw are lower in cholesterol.

Cheese, edam and Mustard greens, raw types were used in this article.

Infographic

Edam 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.
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +535.7%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +824.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +104.3%
Contains more IronIron +272.7%
Contains more CopperCopper +358.3%
Contains less SodiumSodium -97.5%
~equal in Magnesium ~32mg

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.
Edam
7
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 AVitamin A +60.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.6%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +875.6%
Contains more Vitamin B6Vitamin B6 +136.8%
Contains more Vitamin KVitamin K +11095.7%

All nutrients comparison - raw data values

Nutrient Edam Mustard Greens Raw DV% diff.
Vitamin K 2.3µg 257.5µg 213%
Saturated fat 17.572g 0.01g 80%
Vitamin C 0mg 70mg 78%
Phosphorus 536mg 58mg 68%
Vitamin B12 1.54µg 0µg 64%
Calcium 731mg 115mg 62%
Protein 24.99g 2.86g 44%
Fats 27.8g 0.42g 42%
Sodium 812mg 20mg 34%
Zinc 3.75mg 0.25mg 32%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 0.9µg 25%
Vitamin B2 0.389mg 0.11mg 21%
Monounsaturated fat 8.125g 0.092g 20%
Calories 357kcal 27kcal 17%
Iron 0.44mg 1.64mg 15%
Copper 0.036mg 0.165mg 14%
Fiber 0g 3.2g 13%
Vitamin E 0.24mg 2.01mg 12%
Vitamin A 243µg 151µg 10%
Vitamin B6 0.076mg 0.18mg 8%
Potassium 188mg 384mg 6%
Polyunsaturated fat 0.665g 0.038g 4%
Vitamin B1 0.037mg 0.08mg 4%
Vitamin B3 0.082mg 0.8mg 4%
Choline 15.4mg 0.5mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.281mg 0.21mg 1%
Folate 16µg 12µg 1%
Carbs 1.43g 4.67g 1%
Net carbs 1.43g 1.47g N/A
Magnesium 30mg 32mg 0%
Sugar 1.43g 1.32g N/A
Manganese 0.011mg 0%
Tryptophan 0.352mg 0%
Threonine 0.932mg 0%
Isoleucine 1.308mg 0%
Leucine 2.57mg 0%
Lysine 2.66mg 0%
Methionine 0.721mg 0%
Phenylalanine 1.434mg 0%
Valine 1.81mg 0%
Histidine 1.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +773.8%
Contains more FatsFats +6519%
Contains more OtherOther +212.6%
Contains more CarbsCarbs +226.6%
Contains more WaterWater +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +8731.5%
Contains more Poly. FatPolyunsaturated fat +1650%
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.