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  6. Hamburger vs. Mustard Greens Raw

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

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Significant differences between hamburgers and mustard Greens Raw

  • Hamburgers are richer in vitamin B12, vitamin B3, zinc, iron, and vitamin B1, while mustard Greens Raw are higher in vitamin C and vitamin A.
  • Mustard Greens Raw cover your daily vitamin C needs 78% more than hamburgers.
  • Mustard Greens Raw are lower in cholesterol.
  • Hamburgers have a higher glycemic index (66) than mustard Greens Raw (32).

Specific food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and Mustard greens, raw.

Infographic

Hamburger vs Mustard Greens Raw infographic
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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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +75.6%
Contains more ZincZinc +1048%
Contains more PhosphorusPhosphorus +134.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +12.7%
Contains more PotassiumPotassium +69.9%
Contains more CopperCopper +81.3%
Contains less SodiumSodium -95.2%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 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 +171.3%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +570.6%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Hamburger Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.44µg 0µg 60%
Vitamin B3 5.365mg 0.8mg 29%
Protein 17.08g 2.86g 28%
Zinc 2.87mg 0.25mg 24%
Saturated fat 5.096g 0.01g 23%
Fats 14.36g 0.42g 21%
Sodium 414mg 20mg 17%
Vitamin A 0µg 151µg 17%
Iron 2.88mg 1.64mg 16%
Cholesterol 47mg 0mg 16%
Monounsaturated fat 5.495g 0.092g 14%
Vitamin E 2.01mg 13%
Calories 295kcal 27kcal 13%
Folate 56µg 12µg 11%
Vitamin B1 0.217mg 0.08mg 11%
Vitamin B2 0.25mg 0.11mg 11%
Phosphorus 136mg 58mg 11%
Fiber 0.9g 3.2g 9%
Manganese 0.217mg 9%
Copper 0.091mg 0.165mg 8%
Carbs 24.1g 4.67g 6%
Potassium 226mg 384mg 5%
Fructose 2.03g 3%
Magnesium 20mg 32mg 3%
Vitamin B5 0.31mg 0.21mg 2%
Selenium 0.9µg 2%
Polyunsaturated fat 0.38g 0.038g 2%
Vitamin B6 0.203mg 0.18mg 2%
Calcium 102mg 115mg 1%
Net carbs 23.2g 1.47g N/A
Sugar 4.15g 1.32g N/A
Trans fat 0.814g 0g N/A
Choline 0.5mg 0%
Tryptophan 0.206mg 0%
Threonine 0.666mg 0%
Isoleucine 0.716mg 0%
Leucine 1.319mg 0%
Lysine 1.226mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.677mg 0%
Valine 0.823mg 0%
Histidine 0.505mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +497.2%
Contains more FatsFats +3319%
Contains more CarbsCarbs +416.1%
Contains more OtherOther +32.6%
Contains more WaterWater +112.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 +5872.8%
Contains more Poly. FatPolyunsaturated fat +900%
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. 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.