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  6. Mustard Greens Raw vs. Cheese sandwich

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

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Summary of differences between mustard Greens Raw and cheese sandwich

  • Mustard Greens Raw have more vitamin C and vitamin A, while cheese sandwich has more phosphorus, selenium, vitamin B2, vitamin B1, vitamin B3, and folate.
  • Mustard Greens Raw cover your daily need for vitamin C, 76% more than cheese sandwich.
  • Mustard Greens Raw contain 43 times more vitamin A than cheese sandwich. While mustard Greens Raw contain 3024IU of vitamin A, cheese sandwich contains only 71IU.
  • The amount of sodium in mustard Greens Raw is lower.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of cheese sandwich is 54.

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.
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +25.5%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +77.4%
Contains more IronIron +59.8%
Contains more ZincZinc +248%
Contains more PhosphorusPhosphorus +558.6%
Contains more SeleniumSelenium +2600%
~equal in Copper ~0.16mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +4566.7%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +347.5%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more Vitamin B5Vitamin B5 +196.2%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cheese sandwich DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 1.5mg 76%
Polyunsaturated fat 0.038g 9.166g 61%
Manganese 1.083mg 47%
Phosphorus 58mg 382mg 46%
Selenium 0.9µg 24.3µg 43%
Fats 0.42g 25g 38%
Sodium 20mg 839mg 36%
Monounsaturated fat 0.092g 10.351g 26%
Calories 27kcal 497kcal 24%
Vitamin B2 0.11mg 0.427mg 24%
Vitamin B1 0.08mg 0.358mg 23%
Saturated fat 0.01g 4.129g 19%
Carbs 4.67g 58.2g 18%
Vitamin B3 0.8mg 3.185mg 15%
Vitamin A 151µg 21µg 14%
Protein 2.86g 9.8g 14%
Vitamin E 2.01mg 13%
Folate 12µg 64µg 13%
Iron 1.64mg 2.62mg 12%
Calcium 115mg 204mg 9%
Vitamin B5 0.21mg 0.622mg 8%
Zinc 0.25mg 0.87mg 6%
Vitamin B6 0.18mg 0.261mg 6%
Magnesium 32mg 54mg 5%
Vitamin B12 0µg 0.12µg 5%
Potassium 384mg 306mg 2%
Cholesterol 0mg 7mg 2%
Copper 0.165mg 0.16mg 1%
Net carbs 1.47g 55.1g N/A
Sugar 1.32g N/A
Fiber 3.2g 3.1g 0%
Choline 0.5mg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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
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 WaterWater +2734.4%
Contains more ProteinProtein +242.7%
Contains more FatsFats +5852.4%
Contains more CarbsCarbs +1146.3%
Contains more OtherOther +181.5%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +11151.1%
Contains more Poly. FatPolyunsaturated fat +24021.1%

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. 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.