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  6. Liverwurst vs. Mustard Greens Raw

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

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Differences between liverwurst and mustard Greens Raw

  • Liverwurst is higher in vitamin B12, vitamin A, selenium, iron, vitamin B2, and vitamin B5; however, mustard Greens Raw are richer in vitamin C.
  • Liverwurst's daily need coverage for vitamin B12 is 561% higher.

The food types used in this comparison are Liverwurst spread and Mustard greens, raw.

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
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 +439.6%
Contains more CopperCopper +45.5%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +296.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6344.4%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +422.7%
Contains more PotassiumPotassium +125.9%
Contains less SodiumSodium -97.1%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 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 AVitamin A +2609.3%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +836.4%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B5Vitamin B5 +1304.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Liverwurst Mustard Greens Raw DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 151µg 438%
Vitamin K 257.5µg 215%
Selenium 58µg 0.9µg 104%
Iron 8.85mg 1.64mg 90%
Vitamin C 3.5mg 70mg 74%
Vitamin B2 1.03mg 0.11mg 71%
Vitamin B5 2.95mg 0.21mg 55%
Saturated fat 9.925g 0.01g 45%
Fats 25.45g 0.42g 39%
Cholesterol 118mg 0mg 39%
Monounsaturated fat 12.286g 0.092g 30%
Sodium 700mg 20mg 30%
Phosphorus 230mg 58mg 25%
Vitamin B3 4.3mg 0.8mg 22%
Protein 12.38g 2.86g 19%
Zinc 2.3mg 0.25mg 19%
Polyunsaturated fat 2.427g 0.038g 16%
Vitamin B1 0.272mg 0.08mg 16%
Calories 305kcal 27kcal 14%
Vitamin E 2.01mg 13%
Calcium 22mg 115mg 9%
Copper 0.24mg 0.165mg 8%
Manganese 0.155mg 7%
Potassium 170mg 384mg 6%
Magnesium 12mg 32mg 5%
Folate 30µg 12µg 5%
Fiber 2.5g 3.2g 3%
Vitamin B6 0.19mg 0.18mg 1%
Net carbs 3.39g 1.47g N/A
Carbs 5.89g 4.67g 0%
Sugar 1.65g 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.151mg 0%
Threonine 0.671mg 0%
Isoleucine 0.653mg 0%
Leucine 1.139mg 0%
Lysine 1.155mg 0%
Methionine 0.285mg 0%
Phenylalanine 0.617mg 0%
Valine 0.857mg 0%
Histidine 0.448mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +332.9%
Contains more FatsFats +5959.5%
Contains more CarbsCarbs +26.1%
Contains more OtherOther +103.7%
Contains more WaterWater +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +13254.3%
Contains more Poly. FatPolyunsaturated fat +6286.8%
Contains less Sat. FatSaturated fat -99.9%

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.