Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Margarine
  5. Compare
  6. Margarine vs. Mustard Greens Raw

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

Compare

What are the differences between margarine and mustard Greens Raw?

  • Margarine is higher in vitamin E and vitamin A, yet mustard Greens Raw are higher in vitamin K, vitamin C, iron, copper, vitamin B6, fiber, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 137% more.
  • Margarine has 1519 times more saturated fat than mustard Greens Raw. While margarine has 15.189g of saturated fat, mustard Greens Raw have only 0.01g.
  • The glycemic index of margarine is lower.

We used Margarine, regular, 80% fat, composite, stick, without salt and Mustard greens, raw types in this article.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 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 less SodiumSodium -90%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +2033.3%
Contains more IronIron +2633.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1060%
Contains more SeleniumSelenium +∞%
~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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +442.4%
Contains more Vitamin EVitamin E +347.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2380%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B3Vitamin B3 +3378.3%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +176.9%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Mustard Greens Raw DV% diff.
Polyunsaturated fat 24.302g 0.038g 162%
Vitamin K 93µg 257.5µg 137%
Fats 80.71g 0.42g 124%
Monounsaturated fat 38.877g 0.092g 97%
Vitamin C 0.2mg 70mg 78%
Vitamin A 819µg 151µg 74%
Saturated fat 15.189g 0.01g 69%
Vitamin E 9mg 2.01mg 47%
Calories 717kcal 27kcal 35%
Iron 0.06mg 1.64mg 20%
Copper 0mg 0.165mg 18%
Fiber 0g 3.2g 13%
Vitamin B6 0.009mg 0.18mg 13%
Calcium 3mg 115mg 11%
Potassium 18mg 384mg 11%
Phosphorus 5mg 58mg 8%
Magnesium 3mg 32mg 7%
Vitamin B1 0.01mg 0.08mg 6%
Vitamin B2 0.037mg 0.11mg 6%
Vitamin B3 0.023mg 0.8mg 5%
Protein 0.16g 2.86g 5%
Vitamin B5 0.21mg 4%
Vitamin B12 0.1µg 0µg 4%
Folate 1µg 12µg 3%
Selenium 0µg 0.9µg 2%
Choline 12.4mg 0.5mg 2%
Zinc 0mg 0.25mg 2%
Sodium 2mg 20mg 1%
Carbs 0.7g 4.67g 1%
Net carbs 0.7g 1.47g N/A
Sugar 0g 1.32g N/A
Trans fat 14.89g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +19116.7%
Contains more OtherOther +41.5%
Contains more ProteinProtein +1687.5%
Contains more CarbsCarbs +567.1%
Contains more WaterWater +449%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +42157.6%
Contains more Poly. FatPolyunsaturated fat +63852.6%
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.