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

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Important differences between mustard Greens Raw and chocolate milk

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, vitamin E, copper, vitamin B6, and fiber; however, chocolate milk is richer in vitamin B12.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw contain 78 times more vitamin C than chocolate milk. Mustard Greens Raw contain 70mg of vitamin C, while chocolate milk contains 0.9mg.
  • Mustard Greens Raw contain less saturated fat.
  • Chocolate milk has a higher glycemic index. The glycemic index of chocolate milk is 45, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Mustard Greens Raw vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +129.9%
Contains more IronIron +583.3%
Contains more CopperCopper +153.8%
Contains less SodiumSodium -66.7%
Contains more ZincZinc +64%
Contains more PhosphorusPhosphorus +74.1%
Contains more SeleniumSelenium +111.1%
~equal in Calcium ~112mg

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +7677.8%
Contains more Vitamin AVitamin A +459.3%
Contains more Vitamin EVitamin E +2771.4%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +540%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +85733.3%
Contains more FolateFolate +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3300%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chocolate milk DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin C 70mg 0.9mg 77%
Iron 1.64mg 0.24mg 18%
Vitamin A 151µg 27µg 14%
Vitamin B12 0µg 0.33µg 14%
Vitamin E 2.01mg 0.07mg 13%
Copper 0.165mg 0.065mg 11%
Vitamin B6 0.18mg 0.04mg 11%
Fiber 3.2g 0.8g 10%
Saturated fat 0.01g 2.104g 10%
Vitamin D 0µg 1.3µg 7%
Phosphorus 58mg 101mg 6%
Potassium 384mg 167mg 6%
Vitamin D 0IU 51IU 6%
Magnesium 32mg 13mg 5%
Fats 0.42g 3.39g 5%
Vitamin B3 0.8mg 0.125mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B1 0.08mg 0.037mg 4%
Vitamin B2 0.11mg 0.162mg 4%
Calories 27kcal 83kcal 3%
Manganese 0.077mg 3%
Choline 0.5mg 17mg 3%
Monounsaturated fat 0.092g 0.99g 2%
Folate 12µg 5µg 2%
Selenium 0.9µg 1.9µg 2%
Vitamin B5 0.21mg 0.295mg 2%
Sodium 20mg 60mg 2%
Carbs 4.67g 10.34g 2%
Protein 2.86g 3.17g 1%
Zinc 0.25mg 0.41mg 1%
Polyunsaturated fat 0.038g 0.124g 1%
Net carbs 1.47g 9.54g N/A
Calcium 115mg 112mg 0%
Sugar 1.32g 9.54g N/A
Tryptophan 0.041mg 0%
Threonine 0.135mg 0%
Isoleucine 0.164mg 0%
Leucine 0.3mg 0%
Lysine 0.265mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.164mg 0%
Valine 0.208mg 0%
Histidine 0.096mg 0%
Caffeine 0mg 1mg 0%

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% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more OtherOther +68.8%
Contains more ProteinProtein +10.8%
Contains more FatsFats +707.1%
Contains more CarbsCarbs +121.4%
~equal in Water ~82.3g

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +976.1%
Contains more Poly. FatPolyunsaturated fat +226.3%

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.