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  6. Egg white vs. Mustard Greens Raw

Egg white vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between egg whites and mustard Greens Raw

  • Egg whites have more selenium and vitamin B2; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, and fiber.
  • Daily need coverage for vitamin K for mustard Greens Raw is 215% higher.
  • Mustard Greens Raw have 22 times less selenium than egg whites. Egg whites have 20µg of selenium, while mustard Greens Raw have 0.9µg.
  • Mustard Greens Raw have a higher glycemic index than egg whites.

Food types used in this article are Egg, white, raw, fresh and Mustard greens, raw.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +2122.2%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +135.6%
Contains more IronIron +1950%
Contains more CopperCopper +617.4%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -88%

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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +299.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +661.9%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +3500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 20µg 0.9µg 35%
Vitamin B2 0.439mg 0.11mg 25%
Iron 0.08mg 1.64mg 20%
Vitamin A 0µg 151µg 17%
Protein 10.9g 2.86g 16%
Copper 0.023mg 0.165mg 16%
Vitamin E 0mg 2.01mg 13%
Fiber 0g 3.2g 13%
Vitamin B6 0.005mg 0.18mg 13%
Calcium 7mg 115mg 11%
Potassium 163mg 384mg 7%
Phosphorus 15mg 58mg 6%
Sodium 166mg 20mg 6%
Vitamin B1 0.004mg 0.08mg 6%
Magnesium 11mg 32mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B3 0.105mg 0.8mg 4%
Zinc 0.03mg 0.25mg 2%
Folate 4µg 12µg 2%
Calories 52kcal 27kcal 1%
Carbs 0.73g 4.67g 1%
Fats 0.17g 0.42g 0%
Net carbs 0.73g 1.47g N/A
Sugar 0.71g 1.32g N/A
Manganese 0.011mg 0%
Vitamin B5 0.19mg 0.21mg 0%
Choline 1.1mg 0.5mg 0%
Saturated fat 0g 0.01g 0%
Monounsaturated fat 0g 0.092g 0%
Polyunsaturated fat 0g 0.038g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +281.1%
Contains more FatsFats +147.1%
Contains more CarbsCarbs +539.7%
Contains more OtherOther +114.3%
~equal in Water ~90.7g

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.