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  6. Mustard Greens Raw vs. Chocolate brownie

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

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The main differences between mustard Greens Raw and chocolate brownie

  • Mustard Greens Raw have more vitamin C, vitamin A, and vitamin B6; however, chocolate brownie has more copper, selenium, phosphorus, and vitamin B12.
  • Daily need coverage for vitamin C for mustard Greens Raw is 77% higher.
  • Chocolate brownie has 4 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024IU of vitamin A, while chocolate brownie has 827IU.
  • Mustard Greens Raw are lower in sodium.

Food types used in this article are Mustard greens, raw and Cookies, brownies, prepared from recipe.

Infographic

Mustard Greens Raw vs Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +118.2%
Contains less SodiumSodium -94.2%
Contains more MagnesiumMagnesium +65.6%
Contains more IronIron +12.2%
Contains more CopperCopper +135.2%
Contains more ZincZinc +288%
Contains more PhosphorusPhosphorus +127.6%
Contains more SeleniumSelenium +1177.8%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16.6%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chocolate brownie DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.3mg 77%
Polyunsaturated fat 0.038g 9.412g 62%
Fats 0.42g 29.1g 44%
Saturated fat 0.01g 7.319g 33%
Monounsaturated fat 0.092g 10.839g 27%
Manganese 0.587mg 26%
Copper 0.165mg 0.388mg 25%
Cholesterol 0mg 73mg 24%
Calories 27kcal 466kcal 22%
Selenium 0.9µg 11.5µg 19%
Carbs 4.67g 50.2g 15%
Sodium 20mg 343mg 14%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Phosphorus 58mg 132mg 11%
Vitamin B6 0.18mg 0.094mg 7%
Zinc 0.25mg 0.97mg 7%
Protein 2.86g 6.2g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B2 0.11mg 0.19mg 6%
Potassium 384mg 176mg 6%
Calcium 115mg 57mg 6%
Vitamin B1 0.08mg 0.141mg 5%
Magnesium 32mg 53mg 5%
Folate 12µg 29µg 4%
Vitamin A 151µg 176µg 3%
Iron 1.64mg 1.84mg 3%
Vitamin B5 0.21mg 0.328mg 2%
Vitamin B3 0.8mg 0.982mg 1%
Net carbs 1.47g 50.2g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.078mg 0%
Threonine 0.228mg 0%
Isoleucine 0.265mg 0%
Leucine 0.447mg 0%
Lysine 0.283mg 0%
Methionine 0.132mg 0%
Phenylalanine 0.298mg 0%
Valine 0.323mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more WaterWater +619.8%
Contains more ProteinProtein +116.8%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +974.9%
Contains more OtherOther +40.7%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11681.5%
Contains more Poly. FatPolyunsaturated fat +24668.4%

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 brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.