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  6. Mustard Greens Raw vs. Chinese cuisine

Mustard Greens Raw vs. Chinese cuisine — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and chinese cuisine

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, and calcium, while chinese cuisine has more vitamin B12, zinc, selenium, and folate.
  • Mustard Greens Raw cover your daily need for vitamin K, 172% more than chinese cuisine.
  • Mustard Greens Raw contain 6 times more vitamin C than chinese cuisine. While mustard Greens Raw contain 70mg of vitamin C, chinese cuisine contains only 11.6mg.
  • 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 chinese cuisine is 60.

These are the specific foods used in this comparison Mustard greens, raw and Restaurant, Chinese, beef, and vegetables.

Infographic

Mustard Greens Raw vs Chinese cuisine infographic
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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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +422.7%
Contains more PotassiumPotassium +88.2%
Contains more IronIron +47.7%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -95.1%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +31%
Contains more SeleniumSelenium +644.4%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin CVitamin C +503.4%
Contains more Vitamin AVitamin A +139.7%
Contains more Vitamin EVitamin E +145.1%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +401.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +6800%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chinese cuisine DV% diff.
Vitamin K 257.5µg 51.3µg 172%
Vitamin C 70mg 11.6mg 65%
Vitamin B12 0µg 0.48µg 20%
Sodium 20mg 409mg 17%
Polyunsaturated fat 0.038g 2.13g 14%
Copper 0.165mg 0.049mg 13%
Selenium 0.9µg 6.7µg 11%
Zinc 0.25mg 1.5mg 11%
Vitamin A 151µg 63µg 10%
Calcium 115mg 22mg 9%
Fats 0.42g 5.3g 8%
Vitamin E 2.01mg 0.82mg 8%
Folate 12µg 45µg 8%
Protein 2.86g 7.08g 8%
Iron 1.64mg 1.11mg 7%
Fiber 3.2g 1.5g 7%
Manganese 0.147mg 6%
Choline 0.5mg 34.5mg 6%
Potassium 384mg 204mg 5%
Cholesterol 0mg 14mg 5%
Vitamin B5 0.21mg 0.443mg 5%
Saturated fat 0.01g 0.978g 4%
Vitamin B2 0.11mg 0.055mg 4%
Calories 27kcal 105kcal 4%
Vitamin B1 0.08mg 0.033mg 4%
Magnesium 32mg 15mg 4%
Vitamin B3 0.8mg 1.32mg 3%
Phosphorus 58mg 76mg 3%
Monounsaturated fat 0.092g 1.217g 3%
Fructose 0.55g 1%
Vitamin B6 0.18mg 0.161mg 1%
Starch 1.82g 1%
Carbs 4.67g 7.29g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.47g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.32g 2.41g N/A
Trans fat 0g 0.058g N/A
Tryptophan 0.083mg 0%
Threonine 0.313mg 0%
Isoleucine 0.314mg 0%
Leucine 0.525mg 0%
Lysine 0.552mg 0%
Methionine 0.158mg 0%
Phenylalanine 0.317mg 0%
Valine 0.327mg 0%
Histidine 0.207mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g 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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more WaterWater +15.1%
Contains more ProteinProtein +147.6%
Contains more FatsFats +1161.9%
Contains more CarbsCarbs +56.1%
Contains more OtherOther +11.9%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +1222.8%
Contains more Poly. FatPolyunsaturated fat +5505.3%

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.