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  6. Mustard Greens Raw vs. Apple strudel

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

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The main differences between mustard Greens Raw and apple strudel

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, and calcium; however, apple strudel has more selenium and vitamin B12.
  • Daily need coverage for vitamin K for mustard Greens Raw is 212% higher.
  • Apple strudel has 101 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024IU of vitamin A, while apple strudel has 30IU.
  • Mustard Greens Raw are lower in saturated fat.
  • Apple strudel has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Strudel, apple.

Infographic

Mustard Greens Raw vs Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +290.5%
Contains more CopperCopper +450%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +75.8%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +577.8%

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 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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +4017.6%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +41.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +8779.3%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +3380%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Apple strudel DV% diff.
Vitamin K 257.5µg 2.9µg 212%
Vitamin C 70mg 1.7mg 76%
Polyunsaturated fat 0.038g 5.315g 35%
Fats 0.42g 11.2g 17%
Vitamin A 151µg 6µg 16%
Copper 0.165mg 0.03mg 15%
Iron 1.64mg 0.42mg 15%
Calories 27kcal 274kcal 12%
Carbs 4.67g 41.1g 12%
Calcium 115mg 15mg 10%
Vitamin B6 0.18mg 0.046mg 10%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.01g 2.044g 9%
Selenium 0.9µg 6.1µg 9%
Monounsaturated fat 0.092g 3.267g 8%
Manganese 0.19mg 8%
Potassium 384mg 149mg 7%
Vitamin B2 0.11mg 0.025mg 7%
Lysine 153mg 7%
Magnesium 32mg 9mg 5%
Sodium 20mg 135mg 5%
Fiber 3.2g 2.2g 4%
Phosphorus 58mg 33mg 4%
Vitamin E 2.01mg 1.42mg 4%
Folate 12µg 28µg 4%
Choline 0.5mg 17.4mg 3%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin B3 0.8mg 0.33mg 3%
Cholesterol 0mg 6mg 2%
Vitamin B5 0.21mg 0.27mg 1%
Protein 2.86g 3.3g 1%
Zinc 0.25mg 0.19mg 1%
Net carbs 1.47g 38.9g N/A
Sugar 1.32g 25.75g N/A
Tryptophan 0.039mg 0%
Threonine 0.119mg 0%
Isoleucine 0.147mg 0%
Leucine 0.257mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.151mg 0%
Valine 0.164mg 0%
Histidine 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +108.5%
Contains more OtherOther +50%
Contains more ProteinProtein +15.4%
Contains more FatsFats +2566.7%
Contains more CarbsCarbs +780.1%

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +3451.1%
Contains more Poly. FatPolyunsaturated fat +13886.8%

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 strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.