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  6. Gratin vs. Mustard Greens Raw

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

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Summary of differences between gratin and mustard Greens Raw

  • Gratin has more phosphorus, while mustard Greens Raw have more vitamin C, vitamin A, iron, and fiber.
  • Mustard Greens Raw cover your daily need for vitamin C, 67% more than gratin.

These are the specific foods used in this comparison Potatoes, au gratin, home-prepared from recipe using butter and Mustard greens, raw.

Infographic

Gratin 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.
Gratin
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +176%
Contains more PhosphorusPhosphorus +94.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +156.3%
Contains less SodiumSodium -95.4%
~equal in Calcium ~115mg
~equal in Potassium ~384mg
~equal in Copper ~0.165mg

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.
Gratin
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 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 B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +84.3%
Contains more Vitamin CVitamin C +607.1%
Contains more Vitamin AVitamin A +135.9%
Contains more Vitamin B1Vitamin B1 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Gratin Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 9.9mg 70mg 67%
Saturated fat 4.733g 0.01g 21%
Sodium 433mg 20mg 18%
Vitamin E 2.01mg 13%
Iron 0.64mg 1.64mg 13%
Fats 7.59g 0.42g 11%
Vitamin A 64µg 151µg 10%
Phosphorus 113mg 58mg 8%
Cholesterol 23mg 0mg 8%
Manganese 0.161mg 7%
Fiber 1.8g 3.2g 6%
Calories 132kcal 27kcal 5%
Monounsaturated fat 2.149g 0.092g 5%
Protein 5.06g 2.86g 4%
Zinc 0.69mg 0.25mg 4%
Vitamin B5 0.387mg 0.21mg 4%
Selenium 2.7µg 0.9µg 3%
Magnesium 20mg 32mg 3%
Carbs 11.27g 4.67g 2%
Polyunsaturated fat 0.276g 0.038g 2%
Vitamin B3 0.993mg 0.8mg 1%
Copper 0.16mg 0.165mg 1%
Vitamin B1 0.064mg 0.08mg 1%
Net carbs 9.47g 1.47g N/A
Calcium 119mg 115mg 0%
Potassium 396mg 384mg 0%
Sugar 1.32g N/A
Vitamin B2 0.116mg 0.11mg 0%
Vitamin B6 0.174mg 0.18mg 0%
Folate 11µg 12µg 0%
Choline 0.5mg 0%
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +76.9%
Contains more FatsFats +1707.1%
Contains more CarbsCarbs +141.3%
Contains more OtherOther +54.1%
Contains more WaterWater +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +2235.9%
Contains more Poly. FatPolyunsaturated fat +626.3%
Contains less Sat. FatSaturated fat -99.8%

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.