Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Cheese sandwich

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

Compare

Summary of differences between Mustard Greens Raw and Cheese sandwich

  • Mustard Greens Raw have more Vitamin C, and Vitamin A RAE, while Cheese sandwich have more Phosphorus, Selenium, Vitamin B2, Vitamin B1, Vitamin B3, and Folate.
  • Mustard Greens Raw covers your daily need of Vitamin C 76% more than Cheese sandwich.
  • Mustard Greens Raw contain 7 times more Vitamin A RAE than Cheese sandwich. While Mustard Greens Raw contain 151µg of Vitamin A RAE, Cheese sandwich contains only 21µg.
  • The amount of Sodium in Mustard Greens Raw are lower.

These are the specific foods used in this comparison Mustard greens, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Mustard Greens Raw vs Cheese sandwich 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.
Mustard Greens Raw
Mustard Greens Raw
3
:
7
Cheese sandwich
Cheese sandwich
Contains more Potassium +25.5%
Contains less Sodium -97.6%
Contains more Calcium +77.4%
Contains more Iron +59.8%
Contains more Magnesium +68.8%
Contains more Phosphorus +558.6%
Contains more Zinc +248%
Contains more Selenium +2600%
Equal in Copper - 0.16
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Potassium +25.5%
Contains less Sodium -97.6%
Contains more Calcium +77.4%
Contains more Iron +59.8%
Contains more Magnesium +68.8%
Contains more Phosphorus +558.6%
Contains more Zinc +248%
Contains more Selenium +2600%
Equal in Copper - 0.16

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.
Mustard Greens Raw
Mustard Greens Raw
5
:
7
Cheese sandwich
Cheese sandwich
Contains more Vitamin A +4159.2%
Contains more Vitamin C +4566.7%
Contains more Vitamin B1 +347.5%
Contains more Vitamin B2 +288.2%
Contains more Vitamin B3 +298.1%
Contains more Vitamin B5 +196.2%
Contains more Vitamin B6 +45%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin A +4159.2%
Contains more Vitamin C +4566.7%
Contains more Vitamin B1 +347.5%
Contains more Vitamin B2 +288.2%
Contains more Vitamin B3 +298.1%
Contains more Vitamin B5 +196.2%
Contains more Vitamin B6 +45%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Cheese sandwich
Cheese sandwich
Contains more Water +2734.4%
Contains more Protein +242.7%
Contains more Fats +5852.4%
Contains more Carbs +1146.3%
Contains more Other +181.5%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Water +2734.4%
Contains more Protein +242.7%
Contains more Fats +5852.4%
Contains more Carbs +1146.3%
Contains more Other +181.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +11151.1%
Contains more Polyunsaturated fat +24021.1%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +11151.1%
Contains more Polyunsaturated fat +24021.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Cheese sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cheese sandwich Opinion
Net carbs 1.47g 55.1g Cheese sandwich
Protein 2.86g 9.8g Cheese sandwich
Fats 0.42g 25g Cheese sandwich
Carbs 4.67g 58.2g Cheese sandwich
Calories 27kcal 497kcal Cheese sandwich
Sugar 1.32g Cheese sandwich
Fiber 3.2g 3.1g Mustard Greens Raw
Calcium 115mg 204mg Cheese sandwich
Iron 1.64mg 2.62mg Cheese sandwich
Magnesium 32mg 54mg Cheese sandwich
Phosphorus 58mg 382mg Cheese sandwich
Potassium 384mg 306mg Mustard Greens Raw
Sodium 20mg 839mg Mustard Greens Raw
Zinc 0.25mg 0.87mg Cheese sandwich
Copper 0.165mg 0.16mg Mustard Greens Raw
Manganese 1.083mg Cheese sandwich
Selenium 0.9µg 24.3µg Cheese sandwich
Vitamin A 3024IU 71IU Mustard Greens Raw
Vitamin A RAE 151µg 21µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 1.5mg Mustard Greens Raw
Vitamin B1 0.08mg 0.358mg Cheese sandwich
Vitamin B2 0.11mg 0.427mg Cheese sandwich
Vitamin B3 0.8mg 3.185mg Cheese sandwich
Vitamin B5 0.21mg 0.622mg Cheese sandwich
Vitamin B6 0.18mg 0.261mg Cheese sandwich
Folate 12µg 64µg Cheese sandwich
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.13mg Cheese sandwich
Threonine 0.298mg Cheese sandwich
Isoleucine 0.383mg Cheese sandwich
Leucine 0.698mg Cheese sandwich
Lysine 0.344mg Cheese sandwich
Methionine 0.167mg Cheese sandwich
Phenylalanine 0.472mg Cheese sandwich
Valine 0.438mg Cheese sandwich
Histidine 0.219mg Cheese sandwich
Cholesterol 0mg 7mg Mustard Greens Raw
Saturated Fat 0.01g 4.129g Mustard Greens Raw
Monounsaturated Fat 0.092g 10.351g Cheese sandwich
Polyunsaturated fat 0.038g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
Mustard Greens Raw
35%
Cheese sandwich
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 819mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 4.119g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.32g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.4)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.