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  6. Mustard Greens Raw vs. Dulce de Leche

Mustard Greens Raw vs. Dulce de Leche — In-Depth Nutrition Comparison

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A recap on differences between mustard Greens Raw and dulce de Leche

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, and copper; however, dulce de Leche is higher in vitamin B2, phosphorus, choline, and calcium.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than dulce de Leche.
  • Dulce de Leche contains 41 times less copper than mustard Greens Raw. Mustard Greens Raw contain 0.165mg of copper, while dulce de Leche contains 0.004mg.
  • Mustard Greens Raw have less saturated fat.

Food varieties used in this article are Mustard greens, raw and Dulce de Leche.

Infographic

Mustard Greens Raw vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +864.7%
Contains more CopperCopper +4025%
Contains less SodiumSodium -84.5%
Contains more CalciumCalcium +118.3%
Contains more ZincZinc +216%
Contains more PhosphorusPhosphorus +232.8%
Contains more SeleniumSelenium +200%
~equal in Potassium ~350mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +2592.3%
Contains more Vitamin AVitamin A +104.1%
Contains more Vitamin EVitamin E +905%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +1025%
Contains more Vitamin KVitamin K +19707.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +268.2%
Contains more Vitamin B5Vitamin B5 +297.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17720%
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Dulce de Leche DV% diff.
Vitamin K 257.5µg 1.3µg 214%
Vitamin C 70mg 2.6mg 75%
Vitamin B2 0.11mg 0.405mg 23%
Saturated fat 0.01g 4.534g 21%
Phosphorus 58mg 193mg 19%
Copper 0.165mg 0.004mg 18%
Iron 1.64mg 0.17mg 18%
Carbs 4.67g 55.35g 17%
Choline 0.5mg 89.1mg 16%
Calories 27kcal 315kcal 14%
Calcium 115mg 251mg 14%
Fiber 3.2g 0g 13%
Vitamin B6 0.18mg 0.016mg 13%
Vitamin B5 0.21mg 0.835mg 13%
Vitamin B12 0µg 0.31µg 13%
Vitamin E 2.01mg 0.2mg 12%
Fats 0.42g 7.35g 11%
Cholesterol 0mg 29mg 10%
Vitamin A 151µg 74µg 9%
Protein 2.86g 6.84g 8%
Monounsaturated fat 0.092g 2.143g 5%
Zinc 0.25mg 0.79mg 5%
Sodium 20mg 129mg 5%
Vitamin B1 0.08mg 0.016mg 5%
Vitamin B3 0.8mg 0.21mg 4%
Selenium 0.9µg 2.7µg 3%
Magnesium 32mg 22mg 2%
Polyunsaturated fat 0.038g 0.375g 2%
Vitamin D 0IU 6IU 1%
Potassium 384mg 350mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.47g 55.35g N/A
Sugar 1.32g 49.74g N/A
Manganese 0.002mg 0%
Trans fat 0g 0.364g N/A
Folate 12µg 11µg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +215.9%
Contains more ProteinProtein +139.2%
Contains more FatsFats +1650%
Contains more CarbsCarbs +1085.2%
Contains more OtherOther +29.6%

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% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2229.3%
Contains more Poly. FatPolyunsaturated fat +886.8%

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.