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  6. Mustard Greens Raw vs. Chicken meat

Mustard Greens Raw vs. Chicken meat — In-Depth Nutrition Comparison

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How are mustard Greens Raw and chicken meat different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, chicken meat is richer in vitamin B3, selenium, phosphorus, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw have less saturated fat.
  • Chicken meat has a lower glycemic index (0) than mustard Greens Raw (32).

Mustard greens, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted are the varieties used in this article.

Infographic

Mustard Greens Raw vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +72.2%
Contains more IronIron +30.2%
Contains more CopperCopper +150%
Contains less SodiumSodium -75.6%
Contains more ZincZinc +676%
Contains more PhosphorusPhosphorus +213.8%
Contains more SeleniumSelenium +2555.6%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +214.6%
Contains more Vitamin EVitamin E +644.4%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin KVitamin K +10629.2%
Contains more FolateFolate +140%
Contains more Vitamin B2Vitamin B2 +52.7%
Contains more Vitamin B3Vitamin B3 +960.9%
Contains more Vitamin B5Vitamin B5 +390.5%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13080%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chicken meat DV% diff.
Vitamin K 257.5µg 2.4µg 213%
Vitamin C 70mg 0mg 78%
Protein 2.86g 27.3g 49%
Vitamin B3 0.8mg 8.487mg 48%
Selenium 0.9µg 23.9µg 42%
Cholesterol 0mg 88mg 29%
Fats 0.42g 13.6g 20%
Polyunsaturated fat 0.038g 2.97g 20%
Phosphorus 58mg 182mg 18%
Saturated fat 0.01g 3.79g 17%
Vitamin B6 0.18mg 0.4mg 17%
Vitamin B5 0.21mg 1.03mg 16%
Zinc 0.25mg 1.94mg 15%
Vitamin B12 0µg 0.3µg 13%
Fiber 3.2g 0g 13%
Monounsaturated fat 0.092g 5.34g 13%
Choline 0.5mg 65.9mg 12%
Vitamin E 2.01mg 0.27mg 12%
Copper 0.165mg 0.066mg 11%
Vitamin A 151µg 48µg 11%
Calories 27kcal 239kcal 11%
Calcium 115mg 15mg 10%
Iron 1.64mg 1.26mg 5%
Potassium 384mg 223mg 5%
Vitamin B2 0.11mg 0.168mg 4%
Sodium 20mg 82mg 3%
Folate 12µg 5µg 2%
Magnesium 32mg 23mg 2%
Carbs 4.67g 0g 2%
Vitamin B1 0.08mg 0.063mg 1%
Manganese 0.02mg 1%
Net carbs 1.47g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.32g 0g N/A
Tryptophan 0.305mg 0%
Threonine 1.128mg 0%
Isoleucine 1.362mg 0%
Leucine 1.986mg 0%
Lysine 2.223mg 0%
Methionine 0.726mg 0%
Phenylalanine 1.061mg 0%
Valine 1.325mg 0%
Histidine 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.6%
Contains more OtherOther +-485.7%
Contains more ProteinProtein +854.5%
Contains more FatsFats +3138.1%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5704.3%
Contains more Poly. FatPolyunsaturated fat +7715.8%

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.