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  6. Mustard Greens Raw vs. Danish pastry

Mustard Greens Raw vs. Danish pastry — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and danish pastry

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, and vitamin B6; however, danish pastry is higher in selenium, folate, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin K needs 209% more than danish pastry.
  • Danish pastry contains 700 times less vitamin C than mustard Greens Raw. Mustard Greens Raw contain 70mg of vitamin C, while danish pastry contains 0.1mg.
  • Mustard Greens Raw have less sodium.
  • The glycemic index of danish pastry is higher.

Food varieties used in this article are Mustard greens, raw and Danish pastry, cheese.

Infographic

Mustard Greens Raw vs Danish pastry 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% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +228.6%
Contains more PotassiumPotassium +291.8%
Contains more CopperCopper +85.4%
Contains less SodiumSodium -95.2%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +86.2%
Contains more SeleniumSelenium +2000%
~equal in Iron ~1.8mg

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +69900%
Contains more Vitamin AVitamin A +331.4%
Contains more Vitamin EVitamin E +474.3%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +3631.9%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +3920%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Danish pastry DV% diff.
Vitamin K 257.5µg 6.9µg 209%
Vitamin C 70mg 0.1mg 78%
Selenium 0.9µg 18.9µg 33%
Fats 0.42g 21.9g 33%
Saturated fat 0.01g 6.794g 31%
Monounsaturated fat 0.092g 11.313g 28%
Calories 27kcal 374kcal 17%
Polyunsaturated fat 0.038g 2.575g 17%
Sodium 20mg 417mg 17%
Manganese 0.351mg 15%
Vitamin A 151µg 35µg 13%
Vitamin B2 0.11mg 0.26mg 12%
Folate 12µg 60µg 12%
Vitamin B6 0.18mg 0.04mg 11%
Carbs 4.67g 37.2g 11%
Vitamin E 2.01mg 0.35mg 11%
Protein 2.86g 8g 10%
Vitamin B1 0.08mg 0.19mg 9%
Fiber 3.2g 1g 9%
Cholesterol 0mg 23mg 8%
Copper 0.165mg 0.089mg 8%
Vitamin B3 0.8mg 2mg 8%
Potassium 384mg 98mg 8%
Vitamin B12 0µg 0.2µg 8%
Calcium 115mg 35mg 8%
Phosphorus 58mg 108mg 7%
Magnesium 32mg 15mg 4%
Choline 0.5mg 20.1mg 4%
Zinc 0.25mg 0.7mg 4%
Iron 1.64mg 1.8mg 2%
Vitamin B5 0.21mg 0.304mg 2%
Net carbs 1.47g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.32g 6.95g N/A
Tryptophan 0.089mg 0%
Threonine 0.293mg 0%
Isoleucine 0.371mg 0%
Leucine 0.644mg 0%
Lysine 0.43mg 0%
Methionine 0.174mg 0%
Phenylalanine 0.402mg 0%
Valine 0.412mg 0%
Histidine 0.205mg 0%
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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +188.9%
Contains more ProteinProtein +179.7%
Contains more FatsFats +5114.3%
Contains more CarbsCarbs +696.6%
Contains more OtherOther +11.1%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12196.7%
Contains more Poly. FatPolyunsaturated fat +6676.3%

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.