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  6. Mustard Greens Raw vs. Fontina

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

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Significant differences between mustard Greens Raw and fontina

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while fontina is higher in vitamin B12, calcium, phosphorus, and zinc.
  • Mustard Greens Raw cover your daily vitamin K needs 212% more than fontina.
  • Mustard Greens Raw are lower in sodium.

Specific food types used in this comparison are Mustard greens, raw and Cheese, fontina.

Infographic

Mustard Greens Raw vs Fontina infographic
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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.
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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +500%
Contains more IronIron +613%
Contains more CopperCopper +560%
Contains less SodiumSodium -97.5%
Contains more CalciumCalcium +378.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +496.6%
Contains more SeleniumSelenium +1511.1%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +644.4%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B6Vitamin B6 +116.9%
Contains more Vitamin KVitamin K +9803.8%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +72.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Fontina DV% diff.
Vitamin K 257.5µg 2.6µg 212%
Saturated fat 0.01g 19.196g 87%
Vitamin C 70mg 0mg 78%
Vitamin B12 0µg 1.68µg 70%
Fats 0.42g 31.14g 47%
Protein 2.86g 25.6g 45%
Calcium 115mg 550mg 44%
Phosphorus 58mg 346mg 41%
Cholesterol 0mg 116mg 39%
Sodium 20mg 800mg 34%
Zinc 0.25mg 3.5mg 30%
Selenium 0.9µg 14.5µg 25%
Monounsaturated fat 0.092g 8.687g 21%
Calories 27kcal 389kcal 18%
Iron 1.64mg 0.23mg 18%
Copper 0.165mg 0.025mg 16%
Fiber 3.2g 0g 13%
Vitamin A 151µg 261µg 12%
Vitamin E 2.01mg 0.27mg 12%
Polyunsaturated fat 0.038g 1.654g 11%
Potassium 384mg 64mg 9%
Vitamin B2 0.11mg 0.204mg 7%
Vitamin B6 0.18mg 0.083mg 7%
Vitamin B1 0.08mg 0.021mg 5%
Magnesium 32mg 14mg 4%
Vitamin B3 0.8mg 0.15mg 4%
Vitamin B5 0.21mg 0.429mg 4%
Choline 0.5mg 15.4mg 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Folate 12µg 6µg 2%
Manganese 0.014mg 1%
Carbs 4.67g 1.55g 1%
Net carbs 1.47g 1.55g N/A
Sugar 1.32g 1.55g N/A
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +201.3%
Contains more WaterWater +139.2%
Contains more ProteinProtein +795.1%
Contains more FatsFats +7314.3%
Contains more OtherOther +180.7%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9342.4%
Contains more Poly. FatPolyunsaturated fat +4252.6%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.