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

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How are goat and mustard Greens Raw different?

  • Goat is higher in vitamin B12, zinc, vitamin B2, iron, phosphorus, and selenium; 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 214% higher.
  • Mustard Greens Raw have less cholesterol.
  • Goat has a lower glycemic index (0) than mustard Greens Raw (32).

Game meat, goat, cooked, roasted and Mustard greens, raw are the varieties used in this article.

Infographic

Goat 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.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +127.4%
Contains more CopperCopper +83.6%
Contains more ZincZinc +2008%
Contains more PhosphorusPhosphorus +246.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1211.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +576.5%
Contains less SodiumSodium -76.7%
~equal in Potassium ~384mg

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.
Goat
5
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 +12.5%
Contains more Vitamin B2Vitamin B2 +454.5%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +21180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +491.2%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +21358.3%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 +847.6%
Contains more FatsFats +621.4%
Contains more OtherOther +23%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 +1378.3%
Contains more Poly. FatPolyunsaturated fat +505.3%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Mustard Greens Raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat Mustard Greens Raw DV% diff.
Vitamin K 1.2µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 2.86g 48%
Zinc 5.27mg 0.25mg 46%
Vitamin B2 0.61mg 0.11mg 38%
Iron 3.73mg 1.64mg 26%
Cholesterol 75mg 0mg 25%
Phosphorus 201mg 58mg 20%
Vitamin B3 3.95mg 0.8mg 20%
Selenium 11.8µg 0.9µg 20%
Choline 106.4mg 0.5mg 19%
Vitamin A 0µg 151µg 17%
Copper 0.303mg 0.165mg 15%
Vitamin B6 0mg 0.18mg 14%
Fiber 0g 3.2g 13%
Vitamin E 0.34mg 2.01mg 11%
Calcium 17mg 115mg 10%
Magnesium 0mg 32mg 8%
Calories 143kcal 27kcal 6%
Saturated fat 0.93g 0.01g 4%
Vitamin B5 0.21mg 4%
Fats 3.03g 0.42g 4%
Sodium 86mg 20mg 3%
Monounsaturated fat 1.36g 0.092g 3%
Manganese 0.042mg 2%
Carbs 0g 4.67g 2%
Folate 5µg 12µg 2%
Polyunsaturated fat 0.23g 0.038g 1%
Vitamin B1 0.09mg 0.08mg 1%
Potassium 405mg 384mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Goat
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
59%
Goat
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.92g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.