Mustard Greens Raw vs. Egg white — In-Depth Nutrition Comparison
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The main differences between mustard Greens Raw and egg whites
- Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, and fiber; however, egg whites have more selenium and vitamin B2.
- Daily need coverage for vitamin K for mustard Greens Raw is 215% higher.
- Mustard Greens Raw have a higher glycemic index than egg whites.
Food types used in this article are Mustard greens, raw and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +1542.9% |
| Contains more PotassiumPotassium | +135.6% |
| Contains more IronIron | +1950% |
| Contains more CopperCopper | +617.4% |
| Contains more ZincZinc | +733.3% |
| Contains more PhosphorusPhosphorus | +286.7% |
| Contains less SodiumSodium | -88% |
| Contains more SeleniumSelenium | +2122.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B3Vitamin B3 | +661.9% |
| Contains more Vitamin B6Vitamin B6 | +3500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B2Vitamin B2 | +299.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +120% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 257.5µg | 0µg | 215% |
| Vitamin C | 70mg | 0mg | 78% |
| Selenium | 0.9µg | 20µg | 35% |
| Vitamin B2 | 0.11mg | 0.439mg | 25% |
| Iron | 1.64mg | 0.08mg | 20% |
| Vitamin A | 151µg | 0µg | 17% |
| Protein | 2.86g | 10.9g | 16% |
| Copper | 0.165mg | 0.023mg | 16% |
| Vitamin E | 2.01mg | 0mg | 13% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin B6 | 0.18mg | 0.005mg | 13% |
| Calcium | 115mg | 7mg | 11% |
| Potassium | 384mg | 163mg | 7% |
| Phosphorus | 58mg | 15mg | 6% |
| Sodium | 20mg | 166mg | 6% |
| Vitamin B1 | 0.08mg | 0.004mg | 6% |
| Magnesium | 32mg | 11mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B3 | 0.8mg | 0.105mg | 4% |
| Zinc | 0.25mg | 0.03mg | 2% |
| Folate | 12µg | 4µg | 2% |
| Calories | 27kcal | 52kcal | 1% |
| Carbs | 4.67g | 0.73g | 1% |
| Fats | 0.42g | 0.17g | 0% |
| Net carbs | 1.47g | 0.73g | N/A |
| Sugar | 1.32g | 0.71g | N/A |
| Manganese | 0.011mg | 0% | |
| Vitamin B5 | 0.21mg | 0.19mg | 0% |
| Choline | 0.5mg | 1.1mg | 0% |
| Saturated fat | 0.01g | 0g | 0% |
| Monounsaturated fat | 0.092g | 0g | 0% |
| Polyunsaturated fat | 0.038g | 0g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +147.1% |
| Contains more CarbsCarbs | +539.7% |
| Contains more OtherOther | +114.3% |
| Contains more ProteinProtein | +281.1% |
~equal in
Water
~87.57g