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  6. Mustard Greens Raw vs. Chuck steak

Mustard Greens Raw vs. Chuck steak — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and chuck steak

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than chuck steak.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index (32) than chuck steak (0).

Specific food types used in this comparison are Mustard greens, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Mustard Greens Raw vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +18.2%
Contains more CopperCopper +114.3%
Contains less SodiumSodium -71.8%
Contains more IronIron +49.4%
Contains more ZincZinc +3372%
Contains more PhosphorusPhosphorus +232.8%
Contains more SeleniumSelenium +2955.6%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +482.9%
Contains more Vitamin B5Vitamin B5 +258.1%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15700%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chuck steak DV% diff.
Vitamin K 257.5µg 1.6µg 213%
Vitamin B12 0µg 3.03µg 126%
Vitamin C 70mg 0mg 78%
Zinc 0.25mg 8.68mg 77%
Selenium 0.9µg 27.5µg 48%
Protein 2.86g 24.98g 44%
Saturated fat 0.01g 8.66g 39%
Fats 0.42g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.8mg 4.663mg 24%
Monounsaturated fat 0.092g 9.457g 23%
Phosphorus 58mg 193mg 19%
Vitamin A 151µg 7µg 16%
Vitamin B6 0.18mg 0.373mg 15%
Choline 0.5mg 79mg 14%
Vitamin E 2.01mg 0.1mg 13%
Calories 27kcal 277kcal 13%
Fiber 3.2g 0g 13%
Vitamin B5 0.21mg 0.752mg 11%
Calcium 115mg 16mg 10%
Copper 0.165mg 0.077mg 10%
Iron 1.64mg 2.45mg 10%
Vitamin B2 0.11mg 0.191mg 6%
Polyunsaturated fat 0.038g 0.81g 5%
Sodium 20mg 71mg 2%
Folate 12µg 6µg 2%
Magnesium 32mg 22mg 2%
Carbs 4.67g 0g 2%
Potassium 384mg 325mg 2%
Vitamin B1 0.08mg 0.066mg 1%
Vitamin D 0IU 5IU 1%
Manganese 0.012mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.281mg 0%
Threonine 1.099mg 0%
Isoleucine 1.062mg 0%
Leucine 2.009mg 0%
Lysine 2.184mg 0%
Methionine 0.709mg 0%
Phenylalanine 0.951mg 0%
Valine 1.129mg 0%
Histidine 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.3%
Contains more OtherOther +743.8%
Contains more ProteinProtein +773.4%
Contains more FatsFats +4576.2%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +10179.3%
Contains more Poly. FatPolyunsaturated fat +2031.6%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.