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  6. Mustard greens, frozen, unprepared vs. True morels

Mustard greens, frozen, unprepared vs. True morels — In-Depth Nutrition Comparison

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Important differences between mustard greens, frozen, unprepared and true morels

  • Mustard greens, frozen, unprepared has more vitamin A and folate; however, true morels are richer in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, vitamin B2, and manganese.
  • True morels' daily need coverage for iron is 136% more.

The food varieties used in the comparison are Mustard greens, frozen, unprepared and Mushrooms, morel, raw.

Infographic

Mustard greens, frozen, unprepared vs True morels 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 11% 35% 15% 48% 22% 6.3% 13% 3.8% 44% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more CalciumCalcium +169.8%
Contains more MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +844.2%
Contains more CopperCopper +832.8%
Contains more ZincZinc +782.6%
Contains more PhosphorusPhosphorus +546.7%
Contains less SodiumSodium -27.6%
Contains more ManganeseManganese +73.2%
Contains more SeleniumSelenium +214.3%

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 84% 86% 0% 0% 12% 14% 5.9% 1.1% 30% 0% 0% 104% 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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +236.1%
Contains more Vitamin B3Vitamin B3 +617.2%
Contains more Vitamin B5Vitamin B5 +2215.8%
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.136mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mustard greens, frozen, unprepared True morels DV% diff.
Iron 1.29mg 12.18mg 136%
Copper 0.067mg 0.625mg 62%
Folate 138µg 9µg 32%
Vitamin A 258µg 0µg 29%
Vitamin C 25.3mg 28%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 30mg 194mg 23%
Zinc 0.23mg 2.03mg 16%
Vitamin B3 0.314mg 2.252mg 12%
Manganese 0.339mg 0.587mg 11%
Vitamin B2 0.061mg 0.205mg 11%
Vitamin B5 0.019mg 0.44mg 8%
Potassium 170mg 411mg 7%
Calcium 116mg 43mg 7%
Polyunsaturated fat 0.051g 0.433g 3%
Selenium 0.7µg 2.2µg 3%
Fiber 3.3g 2.8g 2%
Vitamin B1 0.048mg 0.069mg 2%
Calories 20kcal 31kcal 1%
Protein 2.49g 3.12g 1%
Magnesium 15mg 19mg 1%
Carbs 3.41g 5.1g 1%
Fats 0.27g 0.57g 0%
Net carbs 0.11g 2.3g N/A
Sugar 0.6g N/A
Sodium 29mg 21mg 0%
Vitamin B6 0.131mg 0.136mg 0%
Saturated fat 0.014g 0.065g 0%
Monounsaturated fat 0.124g 0.052g 0%
Tryptophan 0.027mg 0%
Threonine 0.066mg 0%
Isoleucine 0.091mg 0%
Leucine 0.076mg 0%
Lysine 0.113mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.066mg 0%
Valine 0.097mg 0%
Histidine 0.045mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.49 g
Fats: 0.27 g
Carbs: 3.41 g
Water: 93.21 g
Other: 0.62 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +25.3%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +49.6%
Contains more OtherOther +158.1%
~equal in Water ~89.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.051 g
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +138.5%
Contains more Poly. FatPolyunsaturated fat +749%

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. Mustard greens, frozen, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169258/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.