Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Flank steak

Mustard Greens Raw vs. Flank steak — In-Depth Nutrition Comparison

Compare

How are mustard Greens Raw and flank steak different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than flank steak.
  • Mustard Greens Raw have a higher glycemic index (32) than flank steak (0).

Mustard greens, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Mustard Greens Raw vs Flank steak 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +13.3%
Contains more CopperCopper +101.2%
Contains less SodiumSodium -64.3%
Contains more ZincZinc +1860%
Contains more PhosphorusPhosphorus +262.1%
Contains more SeleniumSelenium +3166.7%
~equal in Iron ~1.74mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +428.9%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +33.3%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +820.4%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20980%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Flank steak DV% diff.
Vitamin K 257.5µg 1.4µg 213%
Vitamin C 70mg 0mg 78%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.9µg 29.4µg 52%
Protein 2.86g 27.66g 50%
Zinc 0.25mg 4.9mg 42%
Vitamin B3 0.8mg 7.363mg 41%
Vitamin B6 0.18mg 0.579mg 31%
Cholesterol 0mg 79mg 26%
Phosphorus 58mg 210mg 22%
Choline 0.5mg 105.4mg 19%
Vitamin A 151µg 0µg 17%
Saturated fat 0.01g 3.395g 15%
Fiber 3.2g 0g 13%
Fats 0.42g 8.23g 12%
Vitamin E 2.01mg 0.38mg 11%
Calcium 115mg 20mg 10%
Copper 0.165mg 0.082mg 9%
Calories 27kcal 192kcal 8%
Monounsaturated fat 0.092g 3.317g 8%
Vitamin B5 0.21mg 0.545mg 7%
Polyunsaturated fat 0.038g 0.322g 2%
Vitamin B2 0.11mg 0.133mg 2%
Magnesium 32mg 23mg 2%
Carbs 4.67g 0g 2%
Sodium 20mg 56mg 2%
Iron 1.64mg 1.74mg 1%
Potassium 384mg 339mg 1%
Folate 12µg 9µg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Manganese 0.009mg 0%
Vitamin B1 0.08mg 0.075mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.3%
Contains more OtherOther +-2350%
Contains more ProteinProtein +867.1%
Contains more FatsFats +1859.5%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3505.4%
Contains more Poly. FatPolyunsaturated fat +747.4%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.