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  6. Mustard Greens Raw vs. French toast

Mustard Greens Raw vs. French toast — In-Depth Nutrition Comparison

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How are mustard Greens Raw and french toast different?

  • Mustard Greens Raw are higher in vitamin C, vitamin A, and copper; however, french toast is richer in selenium, vitamin B2, vitamin B12, and vitamin B1.
  • Daily need coverage for vitamin C for mustard Greens Raw is 77% higher.
  • Mustard Greens Raw contain 6 times more vitamin A than french toast. While mustard Greens Raw contain 3024IU of vitamin A, french toast contains only 503IU.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than french toast (67).

Mustard greens, raw and French toast, prepared from recipe, made with low fat (2%) milk are the varieties used in this article.

Infographic

Mustard Greens Raw vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +15%
Contains more PotassiumPotassium +186.6%
Contains more CopperCopper +184.5%
Contains less SodiumSodium -95.8%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +101.7%
Contains more SeleniumSelenium +2133.3%
~equal in Iron ~1.67mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +21.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +258.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw French toast DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.3mg 77%
Cholesterol 0mg 116mg 39%
Selenium 0.9µg 20.1µg 35%
Sodium 20mg 479mg 20%
Polyunsaturated fat 0.038g 2.594g 17%
Vitamin B2 0.11mg 0.321mg 16%
Fats 0.42g 10.8g 16%
Vitamin B12 0µg 0.31µg 13%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Saturated fat 0.01g 2.723g 12%
Copper 0.165mg 0.058mg 12%
Monounsaturated fat 0.092g 4.524g 11%
Protein 2.86g 7.7g 10%
Vitamin B1 0.08mg 0.204mg 10%
Calories 27kcal 229kcal 10%
Folate 12µg 43µg 8%
Manganese 0.188mg 8%
Phosphorus 58mg 117mg 8%
Vitamin B6 0.18mg 0.074mg 8%
Carbs 4.67g 25g 7%
Vitamin B5 0.21mg 0.549mg 7%
Potassium 384mg 134mg 7%
Vitamin B3 0.8mg 1.628mg 5%
Magnesium 32mg 17mg 4%
Zinc 0.25mg 0.67mg 4%
Vitamin A 151µg 124µg 3%
Calcium 115mg 100mg 2%
Net carbs 1.47g 25g N/A
Iron 1.64mg 1.67mg 0%
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.094mg 0%
Threonine 0.305mg 0%
Isoleucine 0.375mg 0%
Leucine 0.621mg 0%
Lysine 0.413mg 0%
Methionine 0.188mg 0%
Phenylalanine 0.389mg 0%
Valine 0.419mg 0%
Histidine 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +65.8%
Contains more ProteinProtein +169.2%
Contains more FatsFats +2471.4%
Contains more CarbsCarbs +435.3%
Contains more OtherOther +33.3%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +4817.4%
Contains more Poly. FatPolyunsaturated fat +6726.3%

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.