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  6. Mustard Greens Raw vs. Espresso

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

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Significant differences between mustard Greens Raw and espresso

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin B6, vitamin E, fiber, and copper, while espresso is higher in vitamin B3 and magnesium.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than espresso.
  • Mustard Greens Raw have a higher glycemic index (32) than espresso (0).

Specific food types used in this comparison are Mustard greens, raw and Beverages, coffee, brewed, espresso, restaurant-prepared.

Infographic

Mustard Greens Raw vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more CalciumCalcium +5650%
Contains more PotassiumPotassium +233.9%
Contains more IronIron +1161.5%
Contains more CopperCopper +230%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +728.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains less SodiumSodium -30%

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% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B1Vitamin B1 +7900%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +8900%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +1100%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B3Vitamin B3 +550.9%
Contains more CholineCholine +420%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Espresso DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin C 70mg 0.2mg 78%
Caffeine 0mg 212mg 53%
Vitamin B3 0.8mg 5.207mg 28%
Iron 1.64mg 0.13mg 19%
Vitamin A 151µg 0µg 17%
Vitamin B6 0.18mg 0.002mg 14%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.05mg 13%
Vitamin E 2.01mg 0.01mg 13%
Magnesium 32mg 80mg 11%
Calcium 115mg 2mg 11%
Potassium 384mg 115mg 8%
Phosphorus 58mg 7mg 7%
Vitamin B1 0.08mg 0.001mg 7%
Vitamin B2 0.11mg 0.177mg 5%
Protein 2.86g 0.12g 5%
Vitamin B5 0.21mg 0.028mg 4%
Folate 12µg 1µg 3%
Selenium 0.9µg 0µg 2%
Manganese 0.05mg 2%
Zinc 0.25mg 0.05mg 2%
Carbs 4.67g 1.67g 1%
Calories 27kcal 9kcal 1%
Fats 0.42g 0.18g 0%
Net carbs 1.47g 1.67g N/A
Sugar 1.32g 0g N/A
Sodium 20mg 14mg 0%
Choline 0.5mg 2.6mg 0%
Saturated fat 0.01g 0.092g 0%
Monounsaturated fat 0.092g 0g 0%
Polyunsaturated fat 0.038g 0.092g 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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +2283.3%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +179.6%
Contains more OtherOther +487%
~equal in Water ~97.8g

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +142.1%

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.