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  6. Goat cheese vs. Mustard Greens Raw

Goat cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between goat cheese and mustard Greens Raw?

  • Goat cheese is higher in phosphorus, copper, vitamin B2, and calcium, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • The glycemic index of goat cheese is lower.

We used Cheese, goat, semisoft type and Mustard greens, raw types in this article.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +159.1%
Contains more CopperCopper +241.8%
Contains more ZincZinc +164%
Contains more PhosphorusPhosphorus +546.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +322.2%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +143%
Contains less SodiumSodium -95.2%
~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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 AVitamin A +169.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +514.5%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +10200%
Contains more FolateFolate +500%

All nutrients comparison - raw data values

Nutrient Goat cheese Mustard Greens Raw DV% diff.
Vitamin K 2.5µg 257.5µg 213%
Saturated fat 20.639g 0.01g 94%
Vitamin C 0mg 70mg 78%
Fats 29.84g 0.42g 45%
Phosphorus 375mg 58mg 45%
Vitamin B2 0.676mg 0.11mg 44%
Copper 0.564mg 0.165mg 44%
Protein 21.58g 2.86g 37%
Vitamin A 407µg 151µg 28%
Cholesterol 79mg 0mg 26%
Calcium 298mg 115mg 18%
Sodium 415mg 20mg 17%
Monounsaturated fat 6.808g 0.092g 17%
Calories 364kcal 27kcal 17%
Fiber 0g 3.2g 13%
Vitamin E 0.26mg 2.01mg 12%
Vitamin B6 0.06mg 0.18mg 9%
Vitamin B12 0.22µg 0µg 9%
Potassium 158mg 384mg 7%
Selenium 3.8µg 0.9µg 5%
Zinc 0.66mg 0.25mg 4%
Polyunsaturated fat 0.709g 0.038g 4%
Manganese 0.093mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 0.5mg 3%
Folate 2µg 12µg 3%
Carbs 0.12g 4.67g 2%
Vitamin B3 1.148mg 0.8mg 2%
Magnesium 29mg 32mg 1%
Vitamin B1 0.072mg 0.08mg 1%
Net carbs 0.12g 1.47g N/A
Iron 1.62mg 1.64mg 0%
Sugar 0.12g 1.32g N/A
Vitamin B5 0.19mg 0.21mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +654.5%
Contains more FatsFats +7004.8%
Contains more OtherOther +117.8%
Contains more CarbsCarbs +3791.7%
Contains more WaterWater +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +7300%
Contains more Poly. FatPolyunsaturated fat +1765.8%
Contains less Sat. FatSaturated fat -100%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.