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  6. Muenster cheese vs. Mustard Greens Raw

Muenster cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between muenster cheese and mustard Greens Raw

  • Muenster cheese is richer in vitamin B12, calcium, phosphorus, and selenium, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than muenster cheese.
  • Mustard Greens Raw are lower in cholesterol.

Specific food types used in this comparison are Cheese, muenster and Mustard greens, raw.

Infographic

Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
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 CalciumCalcium +523.5%
Contains more ZincZinc +1024%
Contains more PhosphorusPhosphorus +706.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +186.6%
Contains more IronIron +300%
Contains more CopperCopper +432.3%
Contains less SodiumSodium -96.8%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
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 +97.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +190.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B1Vitamin B1 +515.4%
Contains more Vitamin B3Vitamin B3 +676.7%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +10200%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Muenster cheese Mustard Greens Raw DV% diff.
Vitamin K 2.5µg 257.5µg 213%
Saturated fat 19.113g 0.01g 87%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.47µg 0µg 61%
Calcium 717mg 115mg 60%
Phosphorus 468mg 58mg 59%
Fats 30.04g 0.42g 46%
Protein 23.41g 2.86g 41%
Cholesterol 96mg 0mg 32%
Sodium 628mg 20mg 26%
Selenium 14.5µg 0.9µg 25%
Zinc 2.81mg 0.25mg 23%
Monounsaturated fat 8.711g 0.092g 22%
Calories 368kcal 27kcal 17%
Vitamin B2 0.32mg 0.11mg 16%
Vitamin A 298µg 151µg 16%
Copper 0.031mg 0.165mg 15%
Iron 0.41mg 1.64mg 15%
Fiber 0g 3.2g 13%
Vitamin E 0.26mg 2.01mg 12%
Vitamin B6 0.056mg 0.18mg 10%
Potassium 134mg 384mg 7%
Vitamin B1 0.013mg 0.08mg 6%
Polyunsaturated fat 0.661g 0.038g 4%
Vitamin B3 0.103mg 0.8mg 4%
Choline 15.4mg 0.5mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 32mg 1%
Carbs 1.12g 4.67g 1%
Net carbs 1.12g 1.47g N/A
Sugar 1.12g 1.32g N/A
Manganese 0.008mg 0%
Vitamin B5 0.19mg 0.21mg 0%
Folate 12µg 12µg 0%
Tryptophan 0.327mg 0%
Threonine 0.888mg 0%
Isoleucine 1.145mg 0%
Leucine 2.26mg 0%
Lysine 2.139mg 0%
Methionine 0.569mg 0%
Phenylalanine 1.24mg 0%
Valine 1.482mg 0%
Histidine 0.829mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +718.5%
Contains more FatsFats +7052.4%
Contains more OtherOther +171.1%
Contains more CarbsCarbs +317%
Contains more WaterWater +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +9368.5%
Contains more Poly. FatPolyunsaturated fat +1639.5%
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.