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  6. Mustard Greens Raw vs. Chicken sandwich

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

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Important differences between mustard Greens Raw and chicken sandwich

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, chicken sandwich is richer in vitamin B3, selenium, vitamin B5, phosphorus, vitamin B6, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 207% more.
  • Mustard Greens Raw contain 95 times more vitamin A than chicken sandwich. Mustard Greens Raw contain 3024IU of vitamin A, while chicken sandwich contains 32IU.
  • Mustard Greens Raw contain less sodium.
  • Chicken sandwich has a higher glycemic index. The glycemic index of chicken sandwich is 74, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Mustard Greens Raw vs Chicken 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +98.3%
Contains more PotassiumPotassium +56.7%
Contains more CopperCopper +146.3%
Contains less SodiumSodium -97.3%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +219%
Contains more SeleniumSelenium +2111.1%
~equal in Iron ~1.77mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +8650%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin KVitamin K +2929.4%
Contains more Vitamin EVitamin E +19.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +865%
Contains more Vitamin B5Vitamin B5 +471.4%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +291.7%
Contains more CholineCholine +6960%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chicken sandwich DV% diff.
Vitamin K 257.5µg 8.5µg 208%
Vitamin C 70mg 0.8mg 77%
Vitamin B3 0.8mg 7.72mg 43%
Selenium 0.9µg 19.9µg 35%
Sodium 20mg 753mg 32%
Protein 2.86g 16.28g 27%
Polyunsaturated fat 0.038g 3.177g 21%
Vitamin B5 0.21mg 1.2mg 20%
Phosphorus 58mg 185mg 18%
Fats 0.42g 11.19g 17%
Vitamin B6 0.18mg 0.383mg 16%
Vitamin A 151µg 3µg 16%
Vitamin B2 0.11mg 0.3mg 15%
Vitamin B1 0.08mg 0.23mg 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.092g 4.481g 11%
Calories 27kcal 250kcal 11%
Copper 0.165mg 0.067mg 11%
Manganese 0.219mg 10%
Saturated fat 0.01g 2.123g 10%
Folate 12µg 47µg 9%
Fiber 3.2g 1.4g 7%
Starch 16.5g 7%
Choline 0.5mg 35.3mg 6%
Calcium 115mg 58mg 6%
Vitamin B12 0µg 0.13µg 5%
Carbs 4.67g 20.89g 5%
Potassium 384mg 245mg 4%
Vitamin E 2.01mg 2.41mg 3%
Zinc 0.25mg 0.61mg 3%
Iron 1.64mg 1.77mg 2%
Magnesium 32mg 24mg 2%
Fructose 0.97g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 1.47g 19.49g N/A
Sugar 1.32g 3.64g N/A
Trans fat 0g 0.03g N/A
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g 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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +85.3%
Contains more ProteinProtein +469.2%
Contains more FatsFats +2564.3%
Contains more CarbsCarbs +347.3%
Contains more OtherOther +100%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +4770.7%
Contains more Poly. FatPolyunsaturated fat +8260.5%

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.