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  6. Mustard Greens Raw vs. Fajita

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

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Summary of differences between mustard Greens Raw and fajita

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A, while fajita has more phosphorus, selenium, vitamin B3, vitamin B12, and vitamin B6.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than fajita.
  • The amount of sodium in mustard Greens Raw is lower.

These are the specific foods used in this comparison Mustard greens, raw and USDA Commodity, chicken fajita strips, frozen.

Infographic

Mustard Greens Raw vs Fajita 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%
Fajita
Fajita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +784.6%
Contains more PotassiumPotassium +35.2%
Contains more IronIron +65.7%
Contains more CopperCopper +450%
Contains less SodiumSodium -97.5%
Contains more ZincZinc +448%
Contains more PhosphorusPhosphorus +377.6%
Contains more SeleniumSelenium +1755.6%

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%
Fajita
Fajita
7
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +813.6%
Contains more Vitamin KVitamin K +128650%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +497.4%
Contains more Vitamin B5Vitamin B5 +245.7%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13460%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Fajita DV% diff.
Vitamin K 257.5µg 0.2µg 214%
Vitamin C 70mg 0mg 78%
Sodium 20mg 799mg 34%
Protein 2.86g 18.56g 31%
Phosphorus 58mg 277mg 31%
Selenium 0.9µg 16.7µg 29%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.8mg 4.779mg 25%
Vitamin B12 0µg 0.54µg 23%
Vitamin A 151µg 0µg 17%
Vitamin B6 0.18mg 0.387mg 16%
Copper 0.165mg 0.03mg 15%
Fiber 3.2g 0g 13%
Choline 0.5mg 67.8mg 12%
Vitamin E 2.01mg 0.22mg 12%
Vitamin B5 0.21mg 0.726mg 10%
Zinc 0.25mg 1.37mg 10%
Calcium 115mg 13mg 10%
Iron 1.64mg 0.99mg 8%
Fats 0.42g 5.73g 8%
Vitamin B2 0.11mg 0.213mg 8%
Saturated fat 0.01g 1.596g 7%
Polyunsaturated fat 0.038g 1.089g 7%
Monounsaturated fat 0.092g 2.333g 6%
Calories 27kcal 135kcal 5%
Manganese 0.066mg 3%
Potassium 384mg 284mg 3%
Vitamin B1 0.08mg 0.1mg 2%
Folate 12µg 4µg 2%
Magnesium 32mg 22mg 2%
Carbs 4.67g 2.23g 1%
Net carbs 1.47g 2.23g N/A
Sugar 1.32g 0g N/A
Tryptophan 0.2mg 0%
Threonine 0.452mg 0%
Isoleucine 0.813mg 0%
Leucine 1.56mg 0%
Lysine 1.857mg 0%
Methionine 0.552mg 0%
Phenylalanine 0.763mg 0%
Valine 0.847mg 0%
Histidine 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +109.4%
Contains more WaterWater +28.5%
Contains more ProteinProtein +549%
Contains more FatsFats +1264.3%
Contains more OtherOther +113.3%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +2435.9%
Contains more Poly. FatPolyunsaturated fat +2765.8%

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

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.