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  6. Mustard Greens Raw vs. Cheese

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

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How are mustard Greens Raw and cheese different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, and zinc.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw have less saturated fat.
  • Cheese has a lower glycemic index (0) than mustard Greens Raw (32).

Mustard greens, raw and Cheese, cheddar are the varieties used in this article.

Infographic

Mustard Greens Raw vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +405.3%
Contains more IronIron +1071.4%
Contains more CopperCopper +450%
Contains less SodiumSodium -96.9%
Contains more CalciumCalcium +517.4%
Contains more ZincZinc +1356%
Contains more PhosphorusPhosphorus +684.5%
Contains more SeleniumSelenium +3066.7%

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +183.1%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +1255.9%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin KVitamin K +10629.2%
Contains more Vitamin AVitamin A +118.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +3200%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cheese DV% diff.
Vitamin K 257.5µg 2.4µg 213%
Saturated fat 0.01g 18.867g 86%
Vitamin C 70mg 0mg 78%
Calcium 115mg 710mg 60%
Phosphorus 58mg 455mg 57%
Fats 0.42g 33.31g 51%
Selenium 0.9µg 28.5µg 50%
Vitamin B12 0µg 1.1µg 46%
Protein 2.86g 22.87g 40%
Cholesterol 0mg 99mg 33%
Zinc 0.25mg 3.64mg 31%
Sodium 20mg 653mg 28%
Vitamin B2 0.11mg 0.428mg 24%
Monounsaturated fat 0.092g 9.246g 23%
Vitamin A 151µg 330µg 20%
Calories 27kcal 404kcal 19%
Iron 1.64mg 0.14mg 19%
Copper 0.165mg 0.03mg 15%
Fiber 3.2g 0g 13%
Polyunsaturated fat 0.038g 1.421g 9%
Vitamin E 2.01mg 0.71mg 9%
Potassium 384mg 76mg 9%
Vitamin B6 0.18mg 0.066mg 9%
Vitamin B3 0.8mg 0.059mg 5%
Folate 12µg 27µg 4%
Vitamin B1 0.08mg 0.029mg 4%
Vitamin B5 0.21mg 0.41mg 4%
Vitamin D 0IU 24IU 3%
Choline 0.5mg 16.5mg 3%
Vitamin D 0µg 0.6µg 3%
Magnesium 32mg 27mg 1%
Manganese 0.027mg 1%
Carbs 4.67g 3.09g 1%
Net carbs 1.47g 3.09g N/A
Sugar 1.32g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +51.1%
Contains more WaterWater +145%
Contains more ProteinProtein +699.7%
Contains more FatsFats +7831%
Contains more OtherOther +174.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9950%
Contains more Poly. FatPolyunsaturated fat +3639.5%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.