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Mustard Greens Raw vs. Cream cracker — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and cream cracker

  • Mustard Greens Raw are higher in vitamin K; however, cream cracker is richer in iron, folate, vitamin B3, vitamin B12, vitamin B1, selenium, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 200% higher.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than cream cracker (65).

The food types used in this comparison are Mustard greens, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Mustard Greens Raw vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +342.3%
Contains more PotassiumPotassium +197.7%
Contains more CopperCopper +48.6%
Contains less SodiumSodium -98.3%
Contains more IronIron +350%
Contains more ZincZinc +164%
Contains more PhosphorusPhosphorus +69%
Contains more SeleniumSelenium +955.6%

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.4%
Contains more Vitamin B6Vitamin B6 +176.9%
Contains more Vitamin KVitamin K +1338.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +272.5%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B3Vitamin B3 +535%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1141.7%
~equal in Vitamin D ~µg

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1938.2%
Contains more ProteinProtein +145.1%
Contains more FatsFats +4750%
Contains more CarbsCarbs +1282.2%
Contains more OtherOther +168.1%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +11448.9%
Contains more Poly. FatPolyunsaturated fat +6347.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cream cracker DV% diff.
Vitamin K 257.5µg 17.9µg 200%
Vitamin C 70mg 78%
Iron 1.64mg 7.38mg 72%
Sodium 20mg 1148mg 49%
Manganese 0.778mg 34%
Folate 12µg 149µg 34%
Fats 0.42g 20.37g 31%
Vitamin B3 0.8mg 5.08mg 27%
Monounsaturated fat 0.092g 10.625g 26%
Saturated fat 0.01g 5.362g 24%
Calories 27kcal 484kcal 23%
Starch 51.87g 21%
Carbs 4.67g 64.55g 20%
Vitamin B12 0µg 0.46µg 19%
Vitamin B1 0.08mg 0.298mg 18%
Vitamin A 151µg 17%
Selenium 0.9µg 9.5µg 16%
Polyunsaturated fat 0.038g 2.45g 16%
Vitamin B2 0.11mg 0.24mg 10%
Calcium 115mg 26mg 9%
Vitamin B6 0.18mg 0.065mg 9%
Potassium 384mg 129mg 8%
Protein 2.86g 7.01g 8%
Copper 0.165mg 0.111mg 6%
Phosphorus 58mg 98mg 6%
Vitamin B5 0.21mg 0.462mg 5%
Zinc 0.25mg 0.66mg 4%
Vitamin E 2.01mg 1.59mg 3%
Fiber 3.2g 2.4g 3%
Magnesium 32mg 25mg 2%
Fructose 0.95g 1%
Net carbs 1.47g 62.15g N/A
Sugar 1.32g 9.37g N/A
Trans fat 0g 3.969g N/A
Choline 0.5mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mustard Greens Raw
40%
Cream cracker
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1128mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 5.352g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $1.4)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.