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  6. Muffin vs. Mustard Greens Raw

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

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The main differences between muffin and mustard Greens Raw

  • Muffin has more choline, selenium, and phosphorus; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, and vitamin B6.
  • Daily need coverage for vitamin K for mustard Greens Raw is 182% higher.
  • Mustard Greens Raw have 284 times less saturated fat than muffin. Muffin has 2.844g of saturated fat, while mustard Greens Raw have 0.01g.
  • Muffin has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Mustard greens, raw.

Infographic

Muffin 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.
Muffin
Muffin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 ZincZinc +48%
Contains more PhosphorusPhosphorus +151.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +811.1%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +161.4%
Contains more PotassiumPotassium +217.4%
Contains more IronIron +26.2%
Contains more CopperCopper +175%
Contains less SodiumSodium -94%

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.
Muffin
Muffin
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 +110%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +18400%
Contains more Vitamin CVitamin C +7677.8%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +556.9%

All nutrients comparison - raw data values

Nutrient Muffin Mustard Greens Raw DV% diff.
Vitamin K 39.2µg 257.5µg 182%
Vitamin C 0.9mg 70mg 77%
Polyunsaturated fat 8.103g 0.038g 54%
Fats 16.07g 0.42g 24%
Manganese 0.449mg 20%
Calories 375kcal 27kcal 17%
Choline 92.5mg 0.5mg 17%
Carbs 53g 4.67g 16%
Vitamin A 21µg 151µg 14%
Sodium 336mg 20mg 14%
Phosphorus 146mg 58mg 13%
Selenium 8.2µg 0.9µg 13%
Saturated fat 2.844g 0.01g 13%
Copper 0.06mg 0.165mg 12%
Monounsaturated fat 4.822g 0.092g 12%
Vitamin B6 0.04mg 0.18mg 11%
Cholesterol 30mg 0mg 10%
Folate 48µg 12µg 9%
Fiber 1.1g 3.2g 8%
Potassium 121mg 384mg 8%
Vitamin B1 0.168mg 0.08mg 7%
Starch 16.31g 7%
Calcium 44mg 115mg 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B5 0.47mg 0.21mg 5%
Magnesium 10mg 32mg 5%
Iron 1.3mg 1.64mg 4%
Vitamin B2 0.163mg 0.11mg 4%
Vitamin B3 1.418mg 0.8mg 4%
Protein 4.49g 2.86g 3%
Vitamin E 1.63mg 2.01mg 3%
Fructose 1.21g 2%
Vitamin D 0.1µg 0µg 1%
Zinc 0.37mg 0.25mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 51.9g 1.47g N/A
Sugar 31.47g 1.32g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.199mg 0%
Methionine 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +57%
Contains more FatsFats +3726.2%
Contains more CarbsCarbs +1034.9%
Contains more WaterWater +263.4%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +5141.3%
Contains more Poly. FatPolyunsaturated fat +21223.7%
Contains less Sat. FatSaturated fat -99.6%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.