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  6. Mustard Greens Raw vs. Caesar salad

Mustard Greens Raw vs. Caesar salad — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and caesar salad?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet caesar salad is higher in selenium, vitamin B1, phosphorus, vitamin B12, and vitamin B3.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% more.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this article.

Infographic

Mustard Greens Raw vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +125.9%
Contains more CopperCopper +31%
Contains less SodiumSodium -95.6%
Contains more CalciumCalcium +102.6%
Contains more IronIron +42.7%
Contains more ZincZinc +544%
Contains more PhosphorusPhosphorus +298.3%
Contains more SeleniumSelenium +3388.9%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +93.6%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +4264.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +371.3%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +304.6%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Caesar salad DV% diff.
Vitamin K 257.5µg 5.9µg 210%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 31.4µg 55%
Vitamin B1 0.08mg 0.377mg 25%
Phosphorus 58mg 231mg 25%
Protein 2.86g 13.39g 21%
Saturated fat 0.01g 4.206g 19%
Sodium 20mg 454mg 19%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.8mg 3.237mg 15%
Fats 0.42g 9.54g 14%
Vitamin B6 0.18mg 14%
Vitamin B2 0.11mg 0.297mg 14%
Manganese 0.321mg 14%
Calories 27kcal 265kcal 12%
Calcium 115mg 233mg 12%
Zinc 0.25mg 1.61mg 12%
Starch 25.29g 10%
Vitamin E 2.01mg 0.61mg 9%
Iron 1.64mg 2.34mg 9%
Carbs 4.67g 31.5g 9%
Polyunsaturated fat 0.038g 1.461g 9%
Vitamin A 151µg 78µg 8%
Cholesterol 0mg 24mg 8%
Fiber 3.2g 1.7g 6%
Potassium 384mg 170mg 6%
Monounsaturated fat 0.092g 2.38g 6%
Vitamin B5 0.21mg 0.447mg 5%
Copper 0.165mg 0.126mg 4%
Folate 12µg 3%
Fructose 1.13g 1%
Magnesium 32mg 28mg 1%
Net carbs 1.47g 29.8g N/A
Sugar 1.32g 4.02g N/A
Choline 0.5mg 0%
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +109%
Contains more ProteinProtein +368.2%
Contains more FatsFats +2171.4%
Contains more CarbsCarbs +574.5%
Contains more OtherOther +61.5%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2487%
Contains more Poly. FatPolyunsaturated fat +3744.7%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.