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  6. Feta vs. Mustard Greens Raw

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

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How are feta and mustard Greens Raw different?

  • Feta is higher in vitamin B12, vitamin B2, phosphorus, and calcium; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw have less cholesterol.

Cheese, feta and Mustard greens, raw are the varieties used in this article.

Infographic

Feta 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.
Feta
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +328.7%
Contains more ZincZinc +1052%
Contains more PhosphorusPhosphorus +481%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1566.7%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +519.4%
Contains more IronIron +152.3%
Contains more CopperCopper +415.6%
Contains less SodiumSodium -97.8%

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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +667.3%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B5Vitamin B5 +360.5%
Contains more Vitamin B6Vitamin B6 +135.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20.8%
Contains more Vitamin EVitamin E +1016.7%
Contains more Vitamin KVitamin K +14205.6%

All nutrients comparison - raw data values

Nutrient Feta Mustard Greens Raw DV% diff.
Vitamin K 1.8µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.01g 68%
Vitamin B2 0.844mg 0.11mg 56%
Phosphorus 337mg 58mg 40%
Sodium 917mg 20mg 39%
Calcium 493mg 115mg 38%
Fats 21.28g 0.42g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.9µg 26%
Zinc 2.88mg 0.25mg 24%
Protein 14.21g 2.86g 23%
Vitamin B6 0.424mg 0.18mg 19%
Vitamin B5 0.967mg 0.21mg 15%
Copper 0.032mg 0.165mg 15%
Fiber 0g 3.2g 13%
Vitamin E 0.18mg 2.01mg 12%
Calories 264kcal 27kcal 12%
Iron 0.65mg 1.64mg 12%
Monounsaturated fat 4.623g 0.092g 11%
Potassium 62mg 384mg 9%
Vitamin B1 0.154mg 0.08mg 6%
Folate 32µg 12µg 5%
Polyunsaturated fat 0.591g 0.038g 4%
Vitamin A 125µg 151µg 3%
Choline 15.4mg 0.5mg 3%
Magnesium 19mg 32mg 3%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 0.991mg 0.8mg 1%
Manganese 0.028mg 1%
Carbs 4.09g 4.67g 0%
Net carbs 4.09g 1.47g N/A
Sugar 4.09g 1.32g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +396.9%
Contains more FatsFats +4966.7%
Contains more OtherOther +285.2%
Contains more CarbsCarbs +14.2%
Contains more WaterWater +64.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +4925%
Contains more Poly. FatPolyunsaturated fat +1455.3%
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.