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  6. Focaccia vs. Mustard Greens Raw

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

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Summary of differences between focaccia and mustard Greens Raw

  • Focaccia has more vitamin B1, folate, selenium, iron, vitamin B3, and vitamin B2, while mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 210% more than focaccia.
  • Focaccia contains 28 times more sodium than mustard Greens Raw. While focaccia contains 561mg of sodium, mustard Greens Raw contain only 20mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of focaccia is 63.

These are the specific foods used in this comparison Focaccia, Italian flatbread, plain and Mustard greens, raw.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +92.7%
Contains more ZincZinc +432%
Contains more PhosphorusPhosphorus +120.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1666.7%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +228.6%
Contains more PotassiumPotassium +236.8%
Contains more CopperCopper +81.3%
Contains less SodiumSodium -96.4%

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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 B1Vitamin B1 +487.5%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +358.8%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more FolateFolate +1050%
Contains more CholineCholine +480%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.5%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin KVitamin K +4417.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Focaccia Mustard Greens Raw DV% diff.
Vitamin K 5.7µg 257.5µg 210%
Vitamin C 0mg 70mg 78%
Vitamin B1 0.47mg 0.08mg 33%
Folate 138µg 12µg 32%
Selenium 15.9µg 0.9µg 27%
Sodium 561mg 20mg 24%
Iron 3.16mg 1.64mg 19%
Vitamin B3 3.67mg 0.8mg 18%
Vitamin A 0µg 151µg 17%
Manganese 0.364mg 16%
Vitamin B2 0.301mg 0.11mg 15%
Monounsaturated fat 5.67g 0.092g 14%
Protein 8.77g 2.86g 12%
Calories 249kcal 27kcal 11%
Fats 7.89g 0.42g 11%
Phosphorus 128mg 58mg 10%
Zinc 1.33mg 0.25mg 10%
Carbs 35.82g 4.67g 10%
Vitamin B5 0.645mg 0.21mg 9%
Copper 0.091mg 0.165mg 8%
Potassium 114mg 384mg 8%
Calcium 35mg 115mg 8%
Polyunsaturated fat 0.994g 0.038g 6%
Fiber 1.8g 3.2g 6%
Vitamin B6 0.113mg 0.18mg 5%
Saturated fat 0.877g 0.01g 4%
Vitamin E 1.42mg 2.01mg 4%
Magnesium 20mg 32mg 3%
Net carbs 34.02g 1.47g N/A
Sugar 1.75g 1.32g N/A
Choline 2.9mg 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +206.6%
Contains more FatsFats +1778.6%
Contains more CarbsCarbs +667%
Contains more OtherOther +19.3%
Contains more WaterWater +97.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 +6063%
Contains more Poly. FatPolyunsaturated fat +2515.8%
Contains less Sat. FatSaturated fat -98.9%

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.