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  6. Mustard Greens Raw vs. Cream pie

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

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Significant differences between mustard Greens Raw and cream pie

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin B6, fiber, potassium, and vitamin E, while cream pie is higher in selenium.
  • Mustard Greens Raw cover your daily vitamin K needs 207% more than cream pie.
  • Mustard Greens Raw are lower in sodium.

Specific food types used in this comparison are Mustard greens, raw and Pie, chocolate creme, commercially prepared.

Infographic

Mustard Greens Raw vs Cream pie infographic
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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.
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 14% 20% 14% 56% 39% 12% 34% 35% 21% 33%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +74.2%
Contains more PotassiumPotassium +138.5%
Contains more CopperCopper +39.8%
Contains less SodiumSodium -92.5%
Contains more ZincZinc +76%
Contains more PhosphorusPhosphorus +36.2%
Contains more SeleniumSelenium +566.7%
~equal in Iron ~1.49mg

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% 15% 22% 1.5% 22% 32% 11% 14% 4.6% 15% 24% 14% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +228.3%
Contains more Vitamin EVitamin E +84.4%
Contains more Vitamin B3Vitamin B3 +32.2%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin KVitamin K +2610.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +3480%
~equal in Vitamin B1 ~0.087mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cream pie DV% diff.
Vitamin K 257.5µg 9.5µg 207%
Vitamin C 70mg 0mg 78%
Saturated fat 0.01g 12.449g 57%
Fats 0.42g 22.41g 34%
Monounsaturated fat 0.092g 7.336g 18%
Calories 27kcal 353kcal 16%
Vitamin B6 0.18mg 0.02mg 12%
Vitamin A 151µg 46µg 12%
Carbs 4.67g 38.44g 11%
Sodium 20mg 266mg 11%
Fiber 3.2g 0.8g 10%
Selenium 0.9µg 6µg 9%
Manganese 0.161mg 7%
Potassium 384mg 161mg 7%
Polyunsaturated fat 0.038g 1.149g 7%
Vitamin E 2.01mg 1.09mg 6%
Copper 0.165mg 0.118mg 5%
Vitamin B12 0µg 0.12µg 5%
Calcium 115mg 66mg 5%
Cholesterol 0mg 12mg 4%
Choline 0.5mg 17.9mg 3%
Magnesium 32mg 19mg 3%
Protein 2.86g 4.15g 3%
Phosphorus 58mg 79mg 3%
Vitamin B2 0.11mg 0.14mg 2%
Folate 12µg 19µg 2%
Zinc 0.25mg 0.44mg 2%
Iron 1.64mg 1.49mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.08mg 0.087mg 1%
Vitamin B3 0.8mg 0.605mg 1%
Net carbs 1.47g 37.64g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.32g 27.39g N/A
Vitamin B5 0.21mg 0.232mg 0%
Trans fat 0g 2.49g N/A
Omega-3 - EPA 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
4% 22% 38% 34%
Protein: 4.15 g
Fats: 22.41 g
Carbs: 38.44 g
Water: 33.92 g
Other: 1.08 g
Contains more WaterWater +167.4%
Contains more OtherOther +25%
Contains more ProteinProtein +45.1%
Contains more FatsFats +5235.7%
Contains more CarbsCarbs +723.1%

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
59% 35% 5%
Saturated fat: Sat. Fat 12.449 g
Monounsaturated fat: Mono. Fat 7.336 g
Polyunsaturated fat: Poly. Fat 1.149 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +7873.9%
Contains more Poly. FatPolyunsaturated fat +2923.7%

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175014/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.