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  6. Mustard Greens Raw vs. Domestic goose

Mustard Greens Raw vs. Domestic goose — In-Depth Nutrition Comparison

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How are mustard Greens Raw and domestic goose different?

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, domestic goose is richer in selenium, phosphorus, vitamin B5, zinc, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Mustard Greens Raw contain 76 times more vitamin A than domestic goose. While mustard Greens Raw contain 3024IU of vitamin A, domestic goose contains only 40IU.
  • Mustard Greens Raw have less saturated fat.
  • Domestic goose has a lower glycemic index (0) than mustard Greens Raw (32).

Mustard greens, raw and Goose, domesticated, meat only, cooked, roasted are the varieties used in this article.

Infographic

Mustard Greens Raw vs Domestic goose 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% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +721.4%
Contains less SodiumSodium -73.7%
Contains more IronIron +75%
Contains more CopperCopper +67.3%
Contains more ZincZinc +1168%
Contains more PhosphorusPhosphorus +432.8%
Contains more SeleniumSelenium +2733.3%
~equal in Potassium ~388mg

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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1158.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +410.1%
Contains more Vitamin B5Vitamin B5 +773.3%
Contains more Vitamin B6Vitamin B6 +161.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Domestic goose DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Protein 2.86g 28.97g 52%
Selenium 0.9µg 25.5µg 45%
Phosphorus 58mg 309mg 36%
Vitamin B5 0.21mg 1.834mg 32%
Cholesterol 0mg 96mg 32%
Zinc 0.25mg 3.17mg 27%
Vitamin B6 0.18mg 0.47mg 22%
Vitamin B2 0.11mg 0.39mg 22%
Saturated fat 0.01g 4.56g 21%
Vitamin B3 0.8mg 4.081mg 21%
Vitamin B12 0µg 0.49µg 20%
Fats 0.42g 12.67g 19%
Iron 1.64mg 2.87mg 15%
Vitamin A 151µg 12µg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.276mg 12%
Calories 27kcal 238kcal 11%
Monounsaturated fat 0.092g 4.34g 11%
Calcium 115mg 14mg 10%
Polyunsaturated fat 0.038g 1.54g 10%
Sodium 20mg 76mg 2%
Magnesium 32mg 25mg 2%
Carbs 4.67g 0g 2%
Vitamin B1 0.08mg 0.092mg 1%
Manganese 0.024mg 1%
Net carbs 1.47g 0g N/A
Potassium 384mg 388mg 0%
Sugar 1.32g N/A
Folate 12µg 12µg 0%
Choline 0.5mg 0%
Tryptophan 0.403mg 0%
Threonine 1.238mg 0%
Isoleucine 1.488mg 0%
Leucine 2.447mg 0%
Lysine 2.48mg 0%
Methionine 0.783mg 0%
Phenylalanine 1.214mg 0%
Valine 1.516mg 0%
Histidine 0.765mg 0%

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.5%
Contains more OtherOther +19.5%
Contains more ProteinProtein +912.9%
Contains more FatsFats +2916.7%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4617.4%
Contains more Poly. FatPolyunsaturated fat +3952.6%

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.