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  6. Mustard Greens Raw vs. Chocolate

Mustard Greens Raw vs. Chocolate — In-Depth Nutrition Comparison

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Important differences between mustard Greens Raw and chocolate

  • Mustard Greens Raw have more vitamin K, vitamin A, and vitamin B6; however, chocolate is richer in copper, iron, magnesium, phosphorus, zinc, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 208% more.
  • Mustard Greens Raw contain 60 times more vitamin A than chocolate. Mustard Greens Raw contain 3024IU of vitamin A, while chocolate contains 50IU.
  • Mustard Greens Raw contain less saturated fat.

The food varieties used in the comparison are Mustard greens, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Mustard Greens Raw vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +105.4%
Contains less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +356.3%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +389%
Contains more CopperCopper +523%
Contains more ZincZinc +704%
Contains more PhosphorusPhosphorus +255.2%
Contains more SeleniumSelenium +233.3%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +272.2%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin KVitamin K +3079%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.725mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chocolate DV% diff.
Vitamin K 257.5µg 8.1µg 208%
Copper 0.165mg 1.028mg 96%
Saturated fat 0.01g 18.519g 84%
Iron 1.64mg 8.02mg 80%
Vitamin C 70mg 78%
Manganese 1.419mg 62%
Fats 0.42g 31.28g 47%
Magnesium 32mg 146mg 27%
Calories 27kcal 546kcal 26%
Monounsaturated fat 0.092g 9.54g 24%
Phosphorus 58mg 206mg 21%
Carbs 4.67g 61.17g 19%
Vitamin A 151µg 2µg 17%
Zinc 0.25mg 2.01mg 16%
Fiber 3.2g 7g 15%
Caffeine 0mg 43mg 11%
Vitamin B6 0.18mg 0.042mg 11%
Vitamin B12 0µg 0.23µg 10%
Vitamin E 2.01mg 0.54mg 10%
Polyunsaturated fat 0.038g 1.092g 7%
Calcium 115mg 56mg 6%
Vitamin B1 0.08mg 0.025mg 5%
Vitamin B2 0.11mg 0.05mg 5%
Potassium 384mg 559mg 5%
Protein 2.86g 4.88g 4%
Selenium 0.9µg 3µg 4%
Folate 12µg 3%
Cholesterol 0mg 8mg 3%
Vitamin B5 0.21mg 0.297mg 2%
Net carbs 1.47g 54.17g N/A
Sugar 1.32g 47.9g N/A
Sodium 20mg 24mg 0%
Vitamin B3 0.8mg 0.725mg 0%
Trans fat 0g 0.112g N/A
Choline 0.5mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +9250.5%
Contains more ProteinProtein +70.6%
Contains more FatsFats +7347.6%
Contains more CarbsCarbs +1209.9%
Contains more OtherOther +25.9%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +10269.6%
Contains more Poly. FatPolyunsaturated fat +2773.7%

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.