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  6. Mustard Greens Raw vs. Butter

Mustard Greens Raw vs. Butter — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and butter

  • Butter has less vitamin K, vitamin C, iron, copper, vitamin B6, fiber, potassium, and vitamin A.
  • Butter covers your daily saturated fat needs 252% more than mustard Greens Raw.
  • Mustard Greens Raw have less saturated fat.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Butter, without salt.

Infographic

Mustard Greens Raw vs Butter 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%
Butter
Butter
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +379.2%
Contains more PotassiumPotassium +1500%
Contains more IronIron +8100%
Contains more CopperCopper +931.3%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +141.7%
Contains less SodiumSodium -45%
Contains more SeleniumSelenium +11.1%

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%
Butter
Butter
4
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B3Vitamin B3 +1804.8%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin KVitamin K +3578.6%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +353%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3660%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Butter DV% diff.
Saturated fat 0.01g 50.489g 229%
Vitamin K 257.5µg 7µg 209%
Fats 0.42g 81.11g 124%
Vitamin C 70mg 0mg 78%
Cholesterol 0mg 215mg 72%
Vitamin A 151µg 684µg 59%
Monounsaturated fat 0.092g 23.43g 58%
Calories 27kcal 717kcal 35%
Polyunsaturated fat 0.038g 3.01g 20%
Iron 1.64mg 0.02mg 20%
Copper 0.165mg 0.016mg 17%
Vitamin B6 0.18mg 0.003mg 14%
Fiber 3.2g 0g 13%
Potassium 384mg 24mg 11%
Calcium 115mg 24mg 9%
Magnesium 32mg 2mg 7%
Vitamin B12 0µg 0.17µg 7%
Vitamin B1 0.08mg 0.005mg 6%
Vitamin B2 0.11mg 0.034mg 6%
Vitamin B3 0.8mg 0.042mg 5%
Phosphorus 58mg 24mg 5%
Protein 2.86g 0.85g 4%
Choline 0.5mg 18.8mg 3%
Carbs 4.67g 0.06g 2%
Vitamin E 2.01mg 2.32mg 2%
Vitamin B5 0.21mg 0.11mg 2%
Folate 12µg 3µg 2%
Zinc 0.25mg 0.09mg 1%
Net carbs 1.47g 0.06g N/A
Sugar 1.32g 0.06g N/A
Sodium 20mg 11mg 0%
Manganese 0.004mg 0%
Selenium 0.9µg 1µg 0%
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g 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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +236.5%
Contains more CarbsCarbs +7683.3%
Contains more WaterWater +405.6%
Contains more OtherOther +3275%
Contains more FatsFats +19211.9%

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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +25367.4%
Contains more Poly. FatPolyunsaturated fat +7821.1%

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.