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  6. Mustard Greens Raw vs. Blueberry pie

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

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What are the main differences between mustard Greens Raw and blueberry pie?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, vitamin B6, copper, calcium, and potassium, yet blueberry pie is richer in vitamin B1 and selenium.
  • Blueberry pie's daily need coverage for vitamin B1 is 12743% higher.
  • Mustard Greens Raw have 100 times more vitamin C than blueberry pie. Mustard Greens Raw have 70mg of vitamin C, while blueberry pie has 0.7mg.
  • Mustard Greens Raw contain less sodium.
  • Mustard Greens Raw have a lower glycemic index than blueberry pie.

We used Mustard greens, raw and Pie, blueberry, prepared from recipe types in this comparison.

Infographic

Mustard Greens Raw vs Blueberry 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +668%
Contains more IronIron +33.3%
Contains more CopperCopper +146.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +722.2%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +191150%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Blueberry pie DV% diff.
Vitamin B1 0.08mg 153mg 12743%
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.7mg 77%
Polyunsaturated fat 0.038g 3.08g 20%
Fats 0.42g 11.9g 18%
Vitamin A 151µg 2µg 17%
Monounsaturated fat 0.092g 5.121g 13%
Saturated fat 0.01g 2.911g 13%
Manganese 0.3mg 13%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Selenium 0.9µg 7.4µg 12%
Vitamin B6 0.18mg 0.034mg 11%
Calories 27kcal 245kcal 11%
Copper 0.165mg 0.067mg 11%
Calcium 115mg 7mg 11%
Potassium 384mg 50mg 10%
Carbs 4.67g 33.5g 10%
Sodium 20mg 185mg 7%
Magnesium 32mg 8mg 6%
Iron 1.64mg 1.23mg 5%
Phosphorus 58mg 30mg 4%
Folate 12µg 23µg 3%
Vitamin B2 0.11mg 0.132mg 2%
Vitamin B3 0.8mg 1.194mg 2%
Vitamin B5 0.21mg 0.124mg 2%
Protein 2.86g 2.7g 0%
Net carbs 1.47g 33.5g N/A
Sugar 1.32g N/A
Zinc 0.25mg 0.2mg 0%
Choline 0.5mg 0%
Tryptophan 0.029mg 0%
Threonine 0.073mg 0%
Isoleucine 0.09mg 0%
Leucine 0.179mg 0%
Lysine 0.057mg 0%
Methionine 0.046mg 0%
Phenylalanine 0.127mg 0%
Valine 0.108mg 0%
Histidine 0.056mg 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more WaterWater +77.1%
Contains more OtherOther +92.9%
Contains more FatsFats +2733.3%
Contains more CarbsCarbs +617.3%
~equal in Protein ~2.7g

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5466.3%
Contains more Poly. FatPolyunsaturated fat +8005.3%

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.