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  6. Mustard Greens Raw vs. Graham cracker

Mustard Greens Raw vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and graham cracker

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A, while graham cracker has more iron, vitamin B3, folate, phosphorus, vitamin B2, and vitamin B1.
  • Mustard Greens Raw cover your daily need for vitamin K, 203% more than graham cracker.
  • The amount of sodium in mustard Greens Raw is lower.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Mustard greens, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Mustard Greens Raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +49.4%
Contains more PotassiumPotassium +125.9%
Contains less SodiumSodium -95.6%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +130.5%
Contains more ZincZinc +284%
Contains more PhosphorusPhosphorus +219%
Contains more SeleniumSelenium +600%
~equal in Copper ~0.17mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.1%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +1700.7%
Contains more Vitamin B1Vitamin B1 +231.3%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +454.9%
Contains more Vitamin B5Vitamin B5 +100%
Contains more FolateFolate +658.3%
Contains more CholineCholine +1080%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Graham cracker DV% diff.
Vitamin K 257.5µg 14.3µg 203%
Vitamin C 70mg 0mg 78%
Manganese 1.019mg 44%
Polyunsaturated fat 0.038g 5.388g 36%
Iron 1.64mg 3.78mg 27%
Carbs 4.67g 77.66g 24%
Vitamin B3 0.8mg 4.439mg 23%
Folate 12µg 91µg 20%
Calories 27kcal 430kcal 20%
Starch 46.56g 19%
Sodium 20mg 459mg 19%
Phosphorus 58mg 185mg 18%
Vitamin A 151µg 0µg 17%
Fats 0.42g 10.6g 16%
Vitamin B2 0.11mg 0.317mg 16%
Vitamin B1 0.08mg 0.265mg 15%
Selenium 0.9µg 6.3µg 10%
Protein 2.86g 6.69g 8%
Saturated fat 0.01g 1.633g 7%
Potassium 384mg 170mg 6%
Monounsaturated fat 0.092g 2.509g 6%
Zinc 0.25mg 0.96mg 6%
Vitamin B5 0.21mg 0.42mg 4%
Calcium 115mg 77mg 4%
Vitamin E 2.01mg 1.51mg 3%
Vitamin B6 0.18mg 0.156mg 2%
Magnesium 32mg 40mg 2%
Choline 0.5mg 5.9mg 1%
Copper 0.165mg 0.17mg 1%
Fiber 3.2g 3.4g 1%
Fructose 0.99g 1%
Net carbs 1.47g 74.26g N/A
Sugar 1.32g 24.85g N/A
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2575.5%
Contains more ProteinProtein +133.9%
Contains more FatsFats +2423.8%
Contains more CarbsCarbs +1563%
Contains more OtherOther +23%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +2627.2%
Contains more Poly. FatPolyunsaturated fat +14078.9%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.