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  6. Mustard Greens Raw vs. Cookie dough

Mustard Greens Raw vs. Cookie dough — In-Depth Nutrition Comparison

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Important differences between mustard Greens Raw and cookie dough

  • Mustard Greens Raw have more vitamin C, vitamin A, vitamin B6, calcium, and potassium; however, cookie dough is richer in selenium and vitamin B1.
  • Mustard Greens Raw' daily need coverage for vitamin C is 78% more.
  • Mustard Greens Raw contain 43 times more vitamin A than cookie dough. Mustard Greens Raw contain 3024IU of vitamin A, while cookie dough contains 70IU.
  • Mustard Greens Raw contain less sodium.
  • Cookie dough has a higher glycemic index. The glycemic index of cookie dough is 54, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Mustard Greens Raw vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +271%
Contains more PotassiumPotassium +161.2%
Contains more CopperCopper +50%
Contains less SodiumSodium -93.2%
Contains more IronIron +30.5%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +79.3%
Contains more SeleniumSelenium +911.1%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +339%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +192.5%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +133.1%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +191.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cookie dough DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Manganese 0.765mg 33%
Fats 0.42g 18.9g 28%
Monounsaturated fat 0.092g 10.531g 26%
Saturated fat 0.01g 4.751g 22%
Calories 27kcal 424kcal 20%
Carbs 4.67g 59.1g 18%
Polyunsaturated fat 0.038g 2.592g 17%
Vitamin A 151µg 4µg 16%
Selenium 0.9µg 9.1µg 15%
Vitamin B1 0.08mg 0.234mg 13%
Vitamin E 2.01mg 13%
Sodium 20mg 294mg 12%
Vitamin B6 0.18mg 0.041mg 11%
Cholesterol 0mg 24mg 8%
Calcium 115mg 31mg 8%
Phosphorus 58mg 104mg 7%
Potassium 384mg 147mg 7%
Vitamin B3 0.8mg 1.865mg 7%
Copper 0.165mg 0.11mg 6%
Iron 1.64mg 2.14mg 6%
Folate 12µg 35µg 6%
Protein 2.86g 5.4g 5%
Zinc 0.25mg 0.64mg 4%
Vitamin B2 0.11mg 0.148mg 3%
Vitamin B5 0.21mg 0.372mg 3%
Fiber 3.2g 2.5g 3%
Vitamin B12 0µg 0.04µg 2%
Magnesium 32mg 28mg 1%
Net carbs 1.47g 56.6g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.088mg 0%
Threonine 0.177mg 0%
Isoleucine 0.227mg 0%
Leucine 0.414mg 0%
Lysine 0.257mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.278mg 0%
Valine 0.291mg 0%
Histidine 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g 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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +492.8%
Contains more ProteinProtein +88.8%
Contains more FatsFats +4400%
Contains more CarbsCarbs +1165.5%
~equal in Other ~1.3g

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +11346.7%
Contains more Poly. FatPolyunsaturated fat +6721.1%

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.