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  6. Mustard Greens Raw vs. Club sandwich

Mustard Greens Raw vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and club sandwich

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12.
  • Mustard Greens Raw' daily need coverage for vitamin K is 207% higher.
  • Mustard Greens Raw have 16 times more vitamin C than club sandwich. While mustard Greens Raw have 70mg of vitamin C, club sandwich has only 4.4mg.
  • Mustard Greens Raw have less sodium.

The food types used in this comparison are Mustard greens, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Mustard Greens Raw vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CalciumCalcium +21.1%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +19.7%
Contains more CopperCopper +85.4%
Contains less SodiumSodium -96.8%
Contains more ZincZinc +436%
Contains more PhosphorusPhosphorus +270.7%
Contains more SeleniumSelenium +2655.6%
~equal in Magnesium ~32mg
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +1490.9%
Contains more Vitamin AVitamin A +331.4%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin KVitamin K +2859.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +115%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +596.9%
Contains more Vitamin B5Vitamin B5 +293.3%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +158.3%
Contains more CholineCholine +9460%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Club sandwich DV% diff.
Vitamin K 257.5µg 8.7µg 207%
Vitamin C 70mg 4.4mg 73%
Selenium 0.9µg 24.8µg 43%
Vitamin B3 0.8mg 5.575mg 30%
Protein 2.86g 17.19g 29%
Sodium 20mg 630mg 27%
Phosphorus 58mg 215mg 22%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Saturated fat 0.01g 3.109g 14%
Vitamin A 151µg 35µg 13%
Vitamin B5 0.21mg 0.826mg 12%
Polyunsaturated fat 0.038g 1.88g 12%
Fats 0.42g 8.05g 12%
Zinc 0.25mg 1.34mg 10%
Calories 27kcal 220kcal 10%
Choline 0.5mg 47.8mg 9%
Vitamin B6 0.18mg 0.296mg 9%
Vitamin E 2.01mg 0.61mg 9%
Copper 0.165mg 0.089mg 8%
Fiber 3.2g 1.2g 8%
Vitamin B1 0.08mg 0.172mg 8%
Monounsaturated fat 0.092g 2.949g 7%
Vitamin B2 0.11mg 0.186mg 6%
Carbs 4.67g 19.87g 5%
Potassium 384mg 226mg 5%
Folate 12µg 31µg 5%
Iron 1.64mg 1.37mg 3%
Calcium 115mg 95mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 1.47g 18.67g N/A
Magnesium 32mg 32mg 0%
Sugar 1.32g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +72.7%
Contains more ProteinProtein +501%
Contains more FatsFats +1816.7%
Contains more CarbsCarbs +325.5%
Contains more OtherOther +75.6%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3105.4%
Contains more Poly. FatPolyunsaturated fat +4847.4%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.