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  6. Mustard Greens Raw vs. Chicken soup

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

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Important differences between mustard Greens Raw and chicken soup

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, vitamin E, fiber, copper, calcium, vitamin B6, and potassium than chicken soup.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Chicken soup has a higher glycemic index. The glycemic index of chicken soup is 52, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Soup, stock, chicken, home-prepared.

Infographic

Mustard Greens Raw vs Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +265.7%
Contains more IronIron +681%
Contains more CopperCopper +205.6%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +114.8%
Contains less SodiumSodium -86%
Contains more SeleniumSelenium +144.4%
~equal in Manganese ~mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +6600%
Contains more Vitamin B1Vitamin B1 +128.6%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +140%
Contains more Vitamin B3Vitamin B3 +98%
Contains more CholineCholine +1740%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chicken soup DV% diff.
Vitamin K 257.5µg 0.2µg 214%
Vitamin C 70mg 0.2mg 78%
Iron 1.64mg 0.21mg 18%
Vitamin A 151µg 1µg 17%
Vitamin E 2.01mg 0.03mg 13%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.054mg 12%
Calcium 115mg 3mg 11%
Vitamin B6 0.18mg 0.061mg 9%
Potassium 384mg 105mg 8%
Magnesium 32mg 4mg 7%
Sodium 20mg 143mg 5%
Vitamin B3 0.8mg 1.584mg 5%
Vitamin B1 0.08mg 0.035mg 4%
Phosphorus 58mg 27mg 4%
Vitamin B5 0.21mg 4%
Folate 12µg 5µg 2%
Choline 0.5mg 9.2mg 2%
Selenium 0.9µg 2.2µg 2%
Vitamin B2 0.11mg 0.085mg 2%
Saturated fat 0.01g 0.321g 1%
Monounsaturated fat 0.092g 0.582g 1%
Polyunsaturated fat 0.038g 0.213g 1%
Protein 2.86g 2.52g 1%
Zinc 0.25mg 0.14mg 1%
Cholesterol 0mg 3mg 1%
Fats 0.42g 1.2g 1%
Calories 27kcal 36kcal 0%
Carbs 4.67g 3.53g 0%
Net carbs 1.47g 3.53g N/A
Sugar 1.32g 1.58g 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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more ProteinProtein +13.5%
Contains more CarbsCarbs +32.3%
Contains more OtherOther +125%
Contains more FatsFats +185.7%
~equal in Water ~92.15g

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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +532.6%
Contains more Poly. FatPolyunsaturated fat +460.5%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.