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  6. Mustard Greens Raw vs. Buttermilk

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

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How are mustard Greens Raw and buttermilk different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, and vitamin B6, while buttermilk is higher in vitamin B12.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than buttermilk.
  • Mustard Greens Raw are lower in sodium.

Mustard greens, raw and Milk, buttermilk, fluid, cultured, lowfat types were used in this article.

Infographic

Mustard Greens Raw vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +154.3%
Contains more IronIron +3180%
Contains more CopperCopper +1400%
Contains less SodiumSodium -89.5%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +53.4%
Contains more SeleniumSelenium +122.2%
~equal in Calcium ~116mg

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +978.6%
Contains more Vitamin EVitamin E +3920%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +1279.3%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +140%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3440%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Buttermilk DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 1mg 77%
Iron 1.64mg 0.05mg 20%
Copper 0.165mg 0.011mg 17%
Vitamin A 151µg 14µg 15%
Vitamin E 2.01mg 0.05mg 13%
Fiber 3.2g 0g 13%
Vitamin B6 0.18mg 0.034mg 11%
Vitamin B12 0µg 0.22µg 9%
Potassium 384mg 151mg 7%
Sodium 20mg 190mg 7%
Vitamin B3 0.8mg 0.058mg 5%
Magnesium 32mg 11mg 5%
Phosphorus 58mg 89mg 4%
Vitamin B1 0.08mg 0.034mg 4%
Vitamin B2 0.11mg 0.154mg 3%
Choline 0.5mg 17.7mg 3%
Zinc 0.25mg 0.42mg 2%
Folate 12µg 5µg 2%
Saturated fat 0.01g 0.548g 2%
Selenium 0.9µg 2µg 2%
Vitamin B5 0.21mg 0.275mg 1%
Calories 27kcal 40kcal 1%
Protein 2.86g 3.31g 1%
Cholesterol 0mg 4mg 1%
Fats 0.42g 0.88g 1%
Carbs 4.67g 4.79g 0%
Net carbs 1.47g 4.79g N/A
Vitamin D 0IU 1IU 0%
Calcium 115mg 116mg 0%
Sugar 1.32g 4.79g N/A
Manganese 0.002mg 0%
Monounsaturated fat 0.092g 0.254g 0%
Polyunsaturated fat 0.038g 0.033g 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more OtherOther +51.7%
Contains more ProteinProtein +15.7%
Contains more FatsFats +109.5%
~equal in Carbs ~4.79g
~equal in Water ~90.13g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Poly. FatPolyunsaturated fat +15.2%
Contains more Mono. FatMonounsaturated fat +176.1%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.