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  6. Mustard Greens Raw vs. Goat cheese

Mustard Greens Raw vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and goat cheese?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet goat cheese is higher in phosphorus, copper, vitamin B2, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of goat cheese is lower.

We used Mustard greens, raw and Cheese, goat, semisoft type types in this article.

Infographic

Mustard Greens Raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +143%
Contains less SodiumSodium -95.2%
Contains more CalciumCalcium +159.1%
Contains more CopperCopper +241.8%
Contains more ZincZinc +164%
Contains more PhosphorusPhosphorus +546.6%
Contains more SeleniumSelenium +322.2%
~equal in Magnesium ~29mg
~equal in Iron ~1.62mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +10200%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +169.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +514.5%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Goat cheese DV% diff.
Vitamin K 257.5µg 2.5µg 213%
Saturated fat 0.01g 20.639g 94%
Vitamin C 70mg 0mg 78%
Fats 0.42g 29.84g 45%
Phosphorus 58mg 375mg 45%
Vitamin B2 0.11mg 0.676mg 44%
Copper 0.165mg 0.564mg 44%
Protein 2.86g 21.58g 37%
Vitamin A 151µg 407µg 28%
Cholesterol 0mg 79mg 26%
Calcium 115mg 298mg 18%
Sodium 20mg 415mg 17%
Monounsaturated fat 0.092g 6.808g 17%
Calories 27kcal 364kcal 17%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.26mg 12%
Vitamin B6 0.18mg 0.06mg 9%
Vitamin B12 0µg 0.22µg 9%
Potassium 384mg 158mg 7%
Selenium 0.9µg 3.8µg 5%
Zinc 0.25mg 0.66mg 4%
Polyunsaturated fat 0.038g 0.709g 4%
Manganese 0.093mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Choline 0.5mg 15.4mg 3%
Folate 12µg 2µg 3%
Carbs 4.67g 0.12g 2%
Vitamin B3 0.8mg 1.148mg 2%
Magnesium 32mg 29mg 1%
Vitamin B1 0.08mg 0.072mg 1%
Net carbs 1.47g 0.12g N/A
Iron 1.64mg 1.62mg 0%
Sugar 1.32g 0.12g N/A
Vitamin B5 0.21mg 0.19mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +3791.7%
Contains more WaterWater +99.3%
Contains more ProteinProtein +654.5%
Contains more FatsFats +7004.8%
Contains more OtherOther +117.8%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +7300%
Contains more Poly. FatPolyunsaturated fat +1765.8%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.