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  6. Mustard Greens Raw vs. Croissant

Mustard Greens Raw vs. Croissant — In-Depth Nutrition Comparison

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How are mustard Greens Raw and croissant different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, croissant is richer in selenium, vitamin B1, folate, and vitamin B5.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw contain 350 times more vitamin C than croissant. While mustard Greens Raw contain 70mg of vitamin C, croissant contains only 0.2mg.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than croissant (56).

Mustard greens, raw and Croissants, butter are the varieties used in this article.

Infographic

Mustard Greens Raw vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +225.4%
Contains more CopperCopper +106.3%
Contains less SodiumSodium -95.7%
Contains more IronIron +23.8%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +81%
Contains more SeleniumSelenium +2422.2%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin EVitamin E +139.3%
Contains more Vitamin B6Vitamin B6 +210.3%
Contains more Vitamin KVitamin K +14205.6%
Contains more Vitamin AVitamin A +36.4%
Contains more Vitamin B1Vitamin B1 +385%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +173.5%
Contains more Vitamin B5Vitamin B5 +310%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +7660%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Croissant DV% diff.
Vitamin K 257.5µg 1.8µg 213%
Vitamin C 70mg 0.2mg 78%
Saturated fat 0.01g 11.659g 53%
Selenium 0.9µg 22.7µg 40%
Fats 0.42g 21g 32%
Vitamin B1 0.08mg 0.388mg 26%
Cholesterol 0mg 67mg 22%
Calories 27kcal 406kcal 19%
Sodium 20mg 467mg 19%
Folate 12µg 88µg 19%
Monounsaturated fat 0.092g 5.525g 14%
Carbs 4.67g 45.8g 14%
Manganese 0.33mg 14%
Vitamin B5 0.21mg 0.861mg 13%
Protein 2.86g 8.2g 11%
Vitamin B2 0.11mg 0.241mg 10%
Copper 0.165mg 0.08mg 9%
Vitamin B3 0.8mg 2.188mg 9%
Vitamin B6 0.18mg 0.058mg 9%
Vitamin E 2.01mg 0.84mg 8%
Potassium 384mg 118mg 8%
Calcium 115mg 37mg 8%
Phosphorus 58mg 105mg 7%
Choline 0.5mg 38.8mg 7%
Polyunsaturated fat 0.038g 1.094g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin A 151µg 206µg 6%
Zinc 0.25mg 0.75mg 5%
Iron 1.64mg 2.03mg 5%
Magnesium 32mg 16mg 4%
Fiber 3.2g 2.6g 2%
Net carbs 1.47g 43.2g N/A
Sugar 1.32g 11.26g N/A
Tryptophan 0.099mg 0%
Threonine 0.284mg 0%
Isoleucine 0.365mg 0%
Leucine 0.623mg 0%
Lysine 0.329mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.416mg 0%
Valine 0.41mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +290.9%
Contains more ProteinProtein +186.7%
Contains more FatsFats +4900%
Contains more CarbsCarbs +880.7%
Contains more OtherOther +33.3%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +5905.4%
Contains more Poly. FatPolyunsaturated fat +2778.9%

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.