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  6. Kielbasa vs. Mustard Greens Raw

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

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The main differences between kielbasa and mustard Greens Raw

  • Kielbasa has more monounsaturated fat and polyunsaturated fat; however, mustard Greens Raw have more vitamin C, vitamin A, and fiber.
  • Daily need coverage for vitamin C for mustard Greens Raw is 61% higher.

Food types used in this article are Kielbasa, Polish, turkey, and beef, smoked and Mustard greens, raw.

Infographic

Kielbasa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 47% 0% 0% 0% 157% 0% 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 +32.3%
Contains less SodiumSodium -98.3%
~equal in Manganese ~mg

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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +373%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kielbasa Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 14.8mg 70mg 61%
Sodium 1200mg 20mg 51%
Saturated fat 6.23g 0.01g 28%
Fats 17.6g 0.42g 26%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.27g 0.092g 20%
Protein 13.1g 2.86g 20%
Copper 0.165mg 18%
Vitamin A 0µg 151µg 17%
Polyunsaturated fat 2.33g 0.038g 15%
Vitamin B6 0.18mg 14%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Calcium 115mg 12%
Potassium 384mg 11%
Calories 226kcal 27kcal 10%
Magnesium 32mg 8%
Vitamin B2 0.11mg 8%
Phosphorus 58mg 8%
Vitamin B1 0.08mg 7%
Vitamin B3 0.8mg 5%
Iron 1.24mg 1.64mg 5%
Vitamin B5 0.21mg 4%
Folate 12µg 3%
Zinc 0.25mg 2%
Selenium 0.9µg 2%
Carbs 3.9g 4.67g 0%
Net carbs 3.9g 1.47g N/A
Sugar 0g 1.32g N/A
Choline 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 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 +358%
Contains more FatsFats +4090.5%
Contains more OtherOther +151.9%
Contains more CarbsCarbs +19.7%
Contains more WaterWater +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 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 +8889.1%
Contains more Poly. FatPolyunsaturated fat +6031.6%
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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.