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  6. Fruitcake vs. Mustard Greens Raw

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

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Significant differences between fruitcake and mustard Greens Raw

  • Fruitcake is richer in iron, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, copper, vitamin B6, calcium, vitamin E, and potassium.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than fruitcake.
  • Fruitcake has 105 times more saturated fat than mustard Greens Raw. Fruitcake has 1.048g of saturated fat, while mustard Greens Raw have 0.01g.
  • Fruitcake has a higher glycemic index (53) than mustard Greens Raw (32).

Specific food types used in this comparison are Cake, fruitcake, commercially prepared and Mustard greens, raw.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +26.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +122.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +248.5%
Contains more PotassiumPotassium +151%
Contains more CopperCopper +230%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -80.2%
~equal in Zinc ~0.25mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1680%
Contains more Vitamin CVitamin C +13900%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +123.3%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +17066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B5 ~0.21mg

All nutrients comparison - raw data values

Nutrient Fruitcake Mustard Greens Raw DV% diff.
Vitamin K 1.5µg 257.5µg 213%
Vitamin C 0.5mg 70mg 77%
Polyunsaturated fat 3.323g 0.038g 22%
Carbs 61.6g 4.67g 19%
Vitamin A 7µg 151µg 16%
Calories 324kcal 27kcal 15%
Fats 9.1g 0.42g 13%
Copper 0.05mg 0.165mg 13%
Monounsaturated fat 4.2g 0.092g 10%
Vitamin B6 0.046mg 0.18mg 10%
Manganese 0.22mg 10%
Calcium 33mg 115mg 8%
Vitamin E 0.9mg 2.01mg 7%
Potassium 153mg 384mg 7%
Iron 2.07mg 1.64mg 5%
Saturated fat 1.048g 0.01g 5%
Magnesium 16mg 32mg 4%
Sodium 101mg 20mg 4%
Vitamin B1 0.05mg 0.08mg 3%
Cholesterol 5mg 0mg 2%
Fiber 3.7g 3.2g 2%
Selenium 2µg 0.9µg 2%
Choline 8.9mg 0.5mg 2%
Folate 20µg 12µg 2%
Phosphorus 52mg 58mg 1%
Vitamin B2 0.099mg 0.11mg 1%
Protein 2.9g 2.86g 0%
Net carbs 57.9g 1.47g N/A
Sugar 27.42g 1.32g N/A
Zinc 0.27mg 0.25mg 0%
Vitamin B3 0.791mg 0.8mg 0%
Vitamin B5 0.226mg 0.21mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0%
Threonine 0.102mg 0%
Isoleucine 0.121mg 0%
Leucine 0.206mg 0%
Lysine 0.121mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.14mg 0%
Valine 0.144mg 0%
Histidine 0.071mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 FatsFats +2066.7%
Contains more CarbsCarbs +1219.1%
Contains more WaterWater +258.5%
Contains more OtherOther +22.7%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 +4465.2%
Contains more Poly. FatPolyunsaturated fat +8644.7%
Contains less Sat. FatSaturated fat -99%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.