Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Beef broiled

Mustard Greens Raw vs. Beef broiled — In-Depth Nutrition Comparison

Compare

How are mustard Greens Raw and beef broiled different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than beef broiled.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index (32) than beef broiled (0).

Mustard greens, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types were used in this article.

Infographic

Mustard Greens Raw vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +538.9%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +94.1%
Contains less SodiumSodium -72.2%
Contains more IronIron +58.5%
Contains more ZincZinc +2424%
Contains more PhosphorusPhosphorus +241.4%
Contains more SeleniumSelenium +2288.9%

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +21358.3%
Contains more FolateFolate +33.3%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +572.3%
Contains more Vitamin B5Vitamin B5 +213.3%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16380%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Beef broiled DV% diff.
Vitamin K 257.5µg 1.2µg 214%
Vitamin B12 0µg 2.64µg 110%
Vitamin C 70mg 0mg 78%
Zinc 0.25mg 6.31mg 55%
Protein 2.86g 25.93g 46%
Selenium 0.9µg 21.5µg 37%
Vitamin B3 0.8mg 5.378mg 29%
Cholesterol 0mg 88mg 29%
Saturated fat 0.01g 5.895g 27%
Fats 0.42g 15.41g 23%
Phosphorus 58mg 198mg 20%
Vitamin A 151µg 3µg 16%
Vitamin B6 0.18mg 0.382mg 16%
Monounsaturated fat 0.092g 6.668g 16%
Choline 0.5mg 82.4mg 15%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.12mg 13%
Iron 1.64mg 2.6mg 12%
Calories 27kcal 250kcal 11%
Calcium 115mg 18mg 10%
Copper 0.165mg 0.085mg 9%
Vitamin B5 0.21mg 0.658mg 9%
Vitamin B2 0.11mg 0.176mg 5%
Polyunsaturated fat 0.038g 0.484g 3%
Vitamin B1 0.08mg 0.046mg 3%
Magnesium 32mg 21mg 3%
Carbs 4.67g 0g 2%
Sodium 20mg 72mg 2%
Potassium 384mg 318mg 2%
Folate 12µg 9µg 1%
Manganese 0.012mg 1%
Net carbs 1.47g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.32g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.094mg 0%
Threonine 0.72mg 0%
Isoleucine 0.822mg 0%
Leucine 1.45mg 0%
Lysine 1.54mg 0%
Methionine 0.478mg 0%
Phenylalanine 0.725mg 0%
Valine 0.914mg 0%
Histidine 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g 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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.4%
Contains more OtherOther +98.5%
Contains more ProteinProtein +806.6%
Contains more FatsFats +3569%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +7147.8%
Contains more Poly. FatPolyunsaturated fat +1173.7%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.