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  6. Mustard Greens Raw vs. Cream cheese

Mustard Greens Raw vs. Cream cheese — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and cream cheese?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, and fiber, yet cream cheese is higher in selenium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of cream cheese is lower.

We used Mustard greens, raw and Cheese, cream types in this article.

Infographic

Mustard Greens Raw vs Cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +190.9%
Contains more IronIron +1390.9%
Contains more CopperCopper +816.7%
Contains less SodiumSodium -93.6%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +84.5%
Contains more SeleniumSelenium +855.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.7%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +779.1%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +12161.9%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +104%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +146.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5340%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cream cheese DV% diff.
Vitamin K 257.5µg 2.1µg 213%
Saturated fat 0.01g 20.213g 92%
Vitamin C 70mg 0mg 78%
Fats 0.42g 34.44g 52%
Cholesterol 0mg 101mg 34%
Monounsaturated fat 0.092g 8.907g 22%
Iron 1.64mg 0.11mg 19%
Vitamin A 151µg 308µg 17%
Copper 0.165mg 0.018mg 16%
Calories 27kcal 350kcal 16%
Selenium 0.9µg 8.6µg 14%
Fiber 3.2g 0g 13%
Sodium 20mg 314mg 13%
Vitamin B6 0.18mg 0.056mg 10%
Polyunsaturated fat 0.038g 1.483g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.11mg 0.23mg 9%
Vitamin E 2.01mg 0.86mg 8%
Potassium 384mg 132mg 7%
Protein 2.86g 6.15g 7%
Phosphorus 58mg 107mg 7%
Vitamin B5 0.21mg 0.517mg 6%
Choline 0.5mg 27.2mg 5%
Vitamin B1 0.08mg 0.023mg 5%
Magnesium 32mg 9mg 5%
Vitamin B3 0.8mg 0.091mg 4%
Zinc 0.25mg 0.5mg 2%
Calcium 115mg 97mg 2%
Folate 12µg 9µg 1%
Carbs 4.67g 5.52g 0%
Net carbs 1.47g 5.52g N/A
Sugar 1.32g 3.76g N/A
Starch 0.35g 0%
Manganese 0.011mg 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more WaterWater +72.4%
Contains more ProteinProtein +115%
Contains more FatsFats +8100%
Contains more CarbsCarbs +18.2%
~equal in Other ~1.27g

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +9581.5%
Contains more Poly. FatPolyunsaturated fat +3802.6%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.