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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
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
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
37%
Minerals Daily Need Coverage Score
25%
50%
Comparison summary
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 610mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 3.099g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Club sandwich is cheaper (difference - $1.4)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.