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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, and folate; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • Mustard Greens Raw contain less saturated fat.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of jerky is 0.

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 MagnesiumMagnesium +59.4%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +230.5%
Contains more CopperCopper +37.6%
Contains more ZincZinc +3144%
Contains more PhosphorusPhosphorus +601.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1088.9%
Contains more CalciumCalcium +475%
Contains less SodiumSodium -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
7
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1016.7%
Contains more CholineCholine +21720%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310.2%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +11095.7%
~equal in Vitamin B6 ~0.18mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +12188%
Contains more Poly. FatPolyunsaturated fat +2560.5%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin K 2.3µg 257.5µg 213%
Sodium 2081mg 20mg 90%
Vitamin C 0mg 70mg 78%
Zinc 8.11mg 0.25mg 71%
Protein 33.2g 2.86g 61%
Phosphorus 407mg 58mg 50%
Saturated fat 10.85g 0.01g 49%
Iron 5.42mg 1.64mg 47%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.42g 39%
Folate 134µg 12µg 31%
Monounsaturated fat 11.305g 0.092g 28%
Choline 109.1mg 0.5mg 20%
Calories 410kcal 27kcal 19%
Selenium 10.7µg 0.9µg 18%
Vitamin A 0µg 151µg 17%
Cholesterol 48mg 0mg 16%
Calcium 20mg 115mg 10%
Vitamin E 0.49mg 2.01mg 10%
Copper 0.227mg 0.165mg 7%
Vitamin B3 1.732mg 0.8mg 6%
Fiber 1.8g 3.2g 6%
Polyunsaturated fat 1.011g 0.038g 6%
Vitamin B1 0.154mg 0.08mg 6%
Potassium 597mg 384mg 6%
Manganese 0.111mg 5%
Magnesium 51mg 32mg 5%
Vitamin D 0.3µg 0µg 2%
Carbs 11g 4.67g 2%
Vitamin B2 0.142mg 0.11mg 2%
Vitamin B5 0.163mg 0.21mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 9.2g 1.47g N/A
Sugar 9g 1.32g N/A
Vitamin B6 0.179mg 0.18mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky 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%
Jerky
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
111%
Jerky
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 48mg)
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 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.