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  6. Jerky vs. Mustard Greens Raw

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

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Important differences between Jerky and Mustard Greens Raw

  • Jerky has more Zinc, Phosphorus, Iron, Vitamin B12, Folate, and Choline, however, Mustard Greens Raw are richer in Vitamin K, and Vitamin C.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 213% more.
  • Mustard Greens Raw contain less Saturated Fat.

The food varieties used in the comparison are Snacks, beef jerky, chopped and formed and Mustard greens, raw.

Infographic

Jerky 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.
Jerky
Jerky
8
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +230.5%
Contains more Magnesium +59.4%
Contains more Phosphorus +601.7%
Contains more Potassium +55.5%
Contains more Zinc +3144%
Contains more Copper +37.6%
Contains more Selenium +1088.9%
Contains more Calcium +475%
Contains less Sodium -99%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +230.5%
Contains more Magnesium +59.4%
Contains more Phosphorus +601.7%
Contains more Potassium +55.5%
Contains more Zinc +3144%
Contains more Copper +37.6%
Contains more Selenium +1088.9%
Contains more Calcium +475%
Contains less Sodium -99%

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.
Jerky
Jerky
6
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.5%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +116.5%
Contains more Folate +1016.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +310.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +28.8%
Contains more Vitamin K +11095.7%
Equal in Vitamin B6 - 0.18
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.5%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +116.5%
Contains more Folate +1016.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +310.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +28.8%
Contains more Vitamin K +11095.7%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +1060.8%
Contains more Fats +5995.2%
Contains more Carbs +135.5%
Contains more Other +406.7%
Contains more Water +288.3%
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Mustard Greens Raw
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 Protein +1060.8%
Contains more Fats +5995.2%
Contains more Carbs +135.5%
Contains more Other +406.7%
Contains more Water +288.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +12188%
Contains more Polyunsaturated fat +2560.5%
Contains less Saturated Fat -99.9%
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +12188%
Contains more Polyunsaturated fat +2560.5%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Mustard Greens Raw Opinion
Net carbs 9.2g 1.47g Jerky
Protein 33.2g 2.86g Jerky
Fats 25.6g 0.42g Jerky
Carbs 11g 4.67g Jerky
Calories 410kcal 27kcal Jerky
Sugar 9g 1.32g Mustard Greens Raw
Fiber 1.8g 3.2g Mustard Greens Raw
Calcium 20mg 115mg Mustard Greens Raw
Iron 5.42mg 1.64mg Jerky
Magnesium 51mg 32mg Jerky
Phosphorus 407mg 58mg Jerky
Potassium 597mg 384mg Jerky
Sodium 2081mg 20mg Mustard Greens Raw
Zinc 8.11mg 0.25mg Jerky
Copper 0.227mg 0.165mg Jerky
Manganese 0.111mg Jerky
Selenium 10.7µg 0.9µg Jerky
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 0.49mg 2.01mg Mustard Greens Raw
Vitamin D 11IU 0IU Jerky
Vitamin D 0.3µg 0µg Jerky
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.154mg 0.08mg Jerky
Vitamin B2 0.142mg 0.11mg Jerky
Vitamin B3 1.732mg 0.8mg Jerky
Vitamin B5 0.163mg 0.21mg Mustard Greens Raw
Vitamin B6 0.179mg 0.18mg Mustard Greens Raw
Folate 134µg 12µg Jerky
Vitamin B12 0.99µg 0µg Jerky
Vitamin K 2.3µg 257.5µg Mustard Greens Raw
Cholesterol 48mg 0mg Mustard Greens Raw
Saturated Fat 10.85g 0.01g Mustard Greens Raw
Monounsaturated Fat 11.305g 0.092g Jerky
Polyunsaturated fat 1.011g 0.038g Jerky

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Jerky
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
111%
Jerky
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 7.68g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 2061mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 10.84g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Jerky
Jerky 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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.