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  6. French toast vs. Mustard Greens Raw

French toast vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are french toast and mustard Greens Raw different?

  • French toast is higher in selenium, vitamin B2, vitamin B12, and vitamin B1; however, mustard Greens Raw are richer in vitamin C, vitamin A, and copper.
  • Daily need coverage for vitamin C for mustard Greens Raw is 77% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than french toast (67).

French toast, prepared from recipe, made with low fat (2%) milk and Mustard greens, raw are the varieties used in this article.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 ZincZinc +168%
Contains more PhosphorusPhosphorus +101.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2133.3%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +15%
Contains more PotassiumPotassium +186.6%
Contains more CopperCopper +184.5%
Contains less SodiumSodium -95.8%
~equal in Iron ~1.64mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
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 +155%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +258.3%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +21.8%
Contains more Vitamin B6Vitamin B6 +143.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0.3mg 70mg 77%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.9µg 35%
Sodium 479mg 20mg 20%
Polyunsaturated fat 2.594g 0.038g 17%
Vitamin B2 0.321mg 0.11mg 16%
Fats 10.8g 0.42g 16%
Vitamin B12 0.31µg 0µg 13%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Saturated fat 2.723g 0.01g 12%
Copper 0.058mg 0.165mg 12%
Monounsaturated fat 4.524g 0.092g 11%
Protein 7.7g 2.86g 10%
Vitamin B1 0.204mg 0.08mg 10%
Calories 229kcal 27kcal 10%
Folate 43µg 12µg 8%
Manganese 0.188mg 8%
Phosphorus 117mg 58mg 8%
Vitamin B6 0.074mg 0.18mg 8%
Carbs 25g 4.67g 7%
Vitamin B5 0.549mg 0.21mg 7%
Potassium 134mg 384mg 7%
Vitamin B3 1.628mg 0.8mg 5%
Magnesium 17mg 32mg 4%
Zinc 0.67mg 0.25mg 4%
Vitamin A 124µg 151µg 3%
Calcium 100mg 115mg 2%
Net carbs 25g 1.47g N/A
Iron 1.67mg 1.64mg 0%
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.094mg 0%
Threonine 0.305mg 0%
Isoleucine 0.375mg 0%
Leucine 0.621mg 0%
Lysine 0.413mg 0%
Methionine 0.188mg 0%
Phenylalanine 0.389mg 0%
Valine 0.419mg 0%
Histidine 0.179mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +169.2%
Contains more FatsFats +2471.4%
Contains more CarbsCarbs +435.3%
Contains more OtherOther +33.3%
Contains more WaterWater +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +4817.4%
Contains more Poly. FatPolyunsaturated fat +6726.3%
Contains less Sat. FatSaturated fat -99.6%

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.