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  6. Mustard Greens Raw vs. Game raw

Mustard Greens Raw vs. Game raw — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and game raw

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, game raw has more vitamin B12, vitamin B3, vitamin B2, iron, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for game raw is 263% higher.
  • Mustard Greens Raw have a higher glycemic index than game raw.

Food types used in this article are Mustard greens, raw and Game meat, deer, raw.

Infographic

Mustard Greens Raw vs Game raw 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% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +20.8%
Contains less SodiumSodium -60.8%
Contains more IronIron +107.3%
Contains more CopperCopper +53.3%
Contains more ZincZinc +736%
Contains more PhosphorusPhosphorus +248.3%
Contains more SeleniumSelenium +977.8%

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% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +905%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +23309.1%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +336.4%
Contains more Vitamin B3Vitamin B3 +696.3%
Contains more Vitamin B6Vitamin B6 +105.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Vitamin K 257.5µg 1.1µg 214%
Vitamin C 70mg 0mg 78%
Protein 2.86g 22.96g 40%
Vitamin B3 0.8mg 6.37mg 35%
Vitamin B2 0.11mg 0.48mg 28%
Cholesterol 0mg 85mg 28%
Iron 1.64mg 3.4mg 22%
Phosphorus 58mg 202mg 21%
Zinc 0.25mg 2.09mg 17%
Vitamin A 151µg 0µg 17%
Selenium 0.9µg 9.7µg 16%
Vitamin B6 0.18mg 0.37mg 15%
Fiber 3.2g 0g 13%
Vitamin B1 0.08mg 0.22mg 12%
Vitamin E 2.01mg 0.2mg 12%
Calcium 115mg 5mg 11%
Copper 0.165mg 0.253mg 10%
Calories 27kcal 120kcal 5%
Saturated fat 0.01g 0.95g 4%
Vitamin B5 0.21mg 4%
Polyunsaturated fat 0.038g 0.47g 3%
Fats 0.42g 2.42g 3%
Folate 12µg 4µg 2%
Manganese 0.041mg 2%
Carbs 4.67g 0g 2%
Magnesium 32mg 23mg 2%
Potassium 384mg 318mg 2%
Sodium 20mg 51mg 1%
Monounsaturated fat 0.092g 0.67g 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Choline 0.5mg 0%
Threonine 1.08mg 0%
Isoleucine 0.908mg 0%
Leucine 1.951mg 0%
Lysine 2.006mg 0%
Methionine 0.566mg 0%
Phenylalanine 0.937mg 0%
Valine 1.073mg 0%
Histidine 1.135mg 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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.3%
Contains more OtherOther +28.6%
Contains more ProteinProtein +702.8%
Contains more FatsFats +476.2%

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +628.3%
Contains more Poly. FatPolyunsaturated fat +1136.8%

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
  2. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.