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  6. Mustard Greens Raw vs. Apple pie

Mustard Greens Raw vs. Apple pie — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and apple pie

  • The amount of vitamin C, vitamin A, copper, vitamin B6, calcium, potassium, fiber, and magnesium in mustard Greens Raw is higher than in apple pie.
  • Mustard Greens Raw cover your daily need for vitamin C, 74% more than apple pie.
  • Mustard Greens Raw contain 24 times more vitamin A than apple pie. While mustard Greens Raw contain 3024IU of vitamin A, apple pie contains only 124IU.
  • The amount of sodium in mustard Greens Raw is lower.

These are the specific foods used in this comparison Mustard greens, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Mustard Greens Raw vs Apple pie 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +490.8%
Contains more IronIron +35.5%
Contains more CopperCopper +258.7%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +141.7%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +∞%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin CVitamin C +2087.5%
Contains more Vitamin AVitamin A +420.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +76.5%
Contains more Vitamin B6Vitamin B6 +373.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Apple pie DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 3.2mg 74%
Saturated fat 0.01g 3.797g 17%
Fats 0.42g 11g 16%
Polyunsaturated fat 0.038g 2.198g 14%
Vitamin A 151µg 29µg 14%
Vitamin E 2.01mg 13%
Copper 0.165mg 0.046mg 13%
Sodium 20mg 266mg 11%
Vitamin B6 0.18mg 0.038mg 11%
Calories 27kcal 237kcal 11%
Monounsaturated fat 0.092g 4.388g 11%
Calcium 115mg 11mg 10%
Carbs 4.67g 34g 10%
Potassium 384mg 65mg 9%
Manganese 0.182mg 8%
Fiber 3.2g 1.6g 6%
Magnesium 32mg 7mg 6%
Vitamin B1 0.08mg 0.134mg 5%
Iron 1.64mg 1.21mg 5%
Phosphorus 58mg 24mg 5%
Vitamin B2 0.11mg 0.158mg 4%
Protein 2.86g 1.9g 2%
Folate 12µg 4µg 2%
Selenium 0.9µg 2%
Vitamin B5 0.21mg 0.119mg 2%
Vitamin B3 0.8mg 1.123mg 2%
Zinc 0.25mg 0.16mg 1%
Net carbs 1.47g 32.4g N/A
Sugar 1.32g N/A
Vitamin B12 0µg 0.01µg 0%
Choline 0.5mg 0%
Tryptophan 0.026mg 0%
Threonine 0.054mg 0%
Isoleucine 0.073mg 0%
Leucine 0.129mg 0%
Lysine 0.07mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.088mg 0%
Valine 0.084mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +50.5%
Contains more WaterWater +73.8%
Contains more OtherOther +50%
Contains more FatsFats +2519%
Contains more CarbsCarbs +628.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +4669.6%
Contains more Poly. FatPolyunsaturated fat +5684.2%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.