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  6. Mustard Greens Raw vs. Fruitcake

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

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Significant differences between mustard Greens Raw and fruitcake

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, copper, vitamin B6, calcium, vitamin E, and potassium, while fruitcake is higher in iron.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than fruitcake.
  • Mustard Greens Raw have 140 times more vitamin C than fruitcake. Mustard Greens Raw have 70mg of vitamin C, while fruitcake has 0.5mg.
  • Mustard Greens Raw are lower in saturated fat.
  • Fruitcake has a higher glycemic index (53) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Cake, fruitcake, commercially prepared.

Infographic

Mustard Greens Raw vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +248.5%
Contains more PotassiumPotassium +151%
Contains more CopperCopper +230%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -80.2%
Contains more IronIron +26.2%
Contains more SeleniumSelenium +122.2%
~equal in Zinc ~0.27mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +13900%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +123.3%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +17066.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1680%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.099mg
~equal in Vitamin B3 ~0.791mg
~equal in Vitamin B5 ~0.226mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Fruitcake DV% diff.
Vitamin K 257.5µg 1.5µg 213%
Vitamin C 70mg 0.5mg 77%
Polyunsaturated fat 0.038g 3.323g 22%
Carbs 4.67g 61.6g 19%
Vitamin A 151µg 7µg 16%
Calories 27kcal 324kcal 15%
Fats 0.42g 9.1g 13%
Copper 0.165mg 0.05mg 13%
Monounsaturated fat 0.092g 4.2g 10%
Vitamin B6 0.18mg 0.046mg 10%
Manganese 0.22mg 10%
Calcium 115mg 33mg 8%
Vitamin E 2.01mg 0.9mg 7%
Potassium 384mg 153mg 7%
Iron 1.64mg 2.07mg 5%
Saturated fat 0.01g 1.048g 5%
Magnesium 32mg 16mg 4%
Sodium 20mg 101mg 4%
Vitamin B1 0.08mg 0.05mg 3%
Cholesterol 0mg 5mg 2%
Fiber 3.2g 3.7g 2%
Selenium 0.9µg 2µg 2%
Choline 0.5mg 8.9mg 2%
Folate 12µg 20µg 2%
Phosphorus 58mg 52mg 1%
Vitamin B2 0.11mg 0.099mg 1%
Protein 2.86g 2.9g 0%
Net carbs 1.47g 57.9g N/A
Sugar 1.32g 27.42g N/A
Zinc 0.25mg 0.27mg 0%
Vitamin B3 0.8mg 0.791mg 0%
Vitamin B5 0.21mg 0.226mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.042mg 0%
Threonine 0.102mg 0%
Isoleucine 0.121mg 0%
Leucine 0.206mg 0%
Lysine 0.121mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.14mg 0%
Valine 0.144mg 0%
Histidine 0.071mg 0%
Omega-3 - DHA 0g 0.001g 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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +258.5%
Contains more OtherOther +22.7%
Contains more FatsFats +2066.7%
Contains more CarbsCarbs +1219.1%
~equal in Protein ~2.9g

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +4465.2%
Contains more Poly. FatPolyunsaturated fat +8644.7%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.