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  6. Mustard Greens Raw vs. Beefsteak raw

Mustard Greens Raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and beefsteak raw

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw have a higher glycemic index than beefsteak raw.

Food types used in this article are Mustard greens, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Mustard Greens Raw vs Beefsteak 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +2200%
Contains more CopperCopper +108.9%
Contains less SodiumSodium -63.6%
Contains more IronIron +22%
Contains more ZincZinc +2020%
Contains more PhosphorusPhosphorus +279.3%
Contains more SeleniumSelenium +3000%
~equal in Potassium ~375mg
~equal in Manganese ~mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +17066.7%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +531%
Contains more Vitamin B6Vitamin B6 +201.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.4%
Contains more OtherOther +309.1%
Contains more ProteinProtein +647.6%
Contains more FatsFats +1176.2%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +2458.7%
Contains more Poly. FatPolyunsaturated fat +397.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Beefsteak raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Beefsteak raw DV% diff.
Vitamin K 257.5µg 1.5µg 213%
Vitamin B12 0µg 2.69µg 112%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 27.9µg 49%
Zinc 0.25mg 5.3mg 46%
Protein 2.86g 21.38g 37%
Vitamin B6 0.18mg 0.543mg 28%
Vitamin B3 0.8mg 5.048mg 27%
Phosphorus 58mg 220mg 23%
Cholesterol 0mg 67mg 22%
Vitamin A 151µg 2µg 17%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 13%
Calcium 115mg 5mg 11%
Copper 0.165mg 0.079mg 10%
Saturated fat 0.01g 1.875g 8%
Fats 0.42g 5.36g 8%
Monounsaturated fat 0.092g 2.354g 6%
Vitamin B2 0.11mg 0.182mg 6%
Calories 27kcal 134kcal 5%
Iron 1.64mg 2mg 5%
Vitamin B5 0.21mg 4%
Folate 12µg 3µg 2%
Sodium 20mg 55mg 2%
Carbs 4.67g 0g 2%
Magnesium 32mg 25mg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.038g 0.189g 1%
Net carbs 1.47g 0g N/A
Vitamin D 0IU 3IU 0%
Potassium 384mg 375mg 0%
Sugar 1.32g 0g N/A
Vitamin B1 0.08mg 0.075mg 0%
Trans fat 0g 0.253g N/A
Choline 0.5mg 0%
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Mustard Greens Raw
48%
Beefsteak raw
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.865g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.