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  6. Mustard Greens Raw vs. Gratin

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

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Summary of differences between mustard Greens Raw and gratin

  • Mustard Greens Raw have more vitamin C, vitamin A, iron, and fiber, while gratin has more phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin C, 67% more than gratin.
  • Mustard Greens Raw contain 11 times more vitamin A than gratin. While mustard Greens Raw contain 3024IU of vitamin A, gratin contains only 264IU.
  • The amount of sodium in mustard Greens Raw is lower.

These are the specific foods used in this comparison Mustard greens, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Mustard Greens Raw vs Gratin 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%
Gratin
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +156.3%
Contains less SodiumSodium -95.4%
Contains more ZincZinc +176%
Contains more PhosphorusPhosphorus +94.8%
Contains more SeleniumSelenium +200%
~equal in Calcium ~119mg
~equal in Potassium ~396mg
~equal in Copper ~0.16mg

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%
Gratin
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +607.1%
Contains more Vitamin AVitamin A +135.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +84.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B6 ~0.174mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Gratin DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 9.9mg 67%
Saturated fat 0.01g 4.733g 21%
Sodium 20mg 433mg 18%
Vitamin E 2.01mg 13%
Iron 1.64mg 0.64mg 13%
Fats 0.42g 7.59g 11%
Vitamin A 151µg 64µg 10%
Phosphorus 58mg 113mg 8%
Cholesterol 0mg 23mg 8%
Manganese 0.161mg 7%
Fiber 3.2g 1.8g 6%
Calories 27kcal 132kcal 5%
Monounsaturated fat 0.092g 2.149g 5%
Protein 2.86g 5.06g 4%
Zinc 0.25mg 0.69mg 4%
Vitamin B5 0.21mg 0.387mg 4%
Selenium 0.9µg 2.7µg 3%
Magnesium 32mg 20mg 3%
Carbs 4.67g 11.27g 2%
Polyunsaturated fat 0.038g 0.276g 2%
Vitamin B3 0.8mg 0.993mg 1%
Copper 0.165mg 0.16mg 1%
Vitamin B1 0.08mg 0.064mg 1%
Net carbs 1.47g 9.47g N/A
Calcium 115mg 119mg 0%
Potassium 384mg 396mg 0%
Sugar 1.32g N/A
Vitamin B2 0.11mg 0.116mg 0%
Vitamin B6 0.18mg 0.174mg 0%
Folate 12µg 11µg 0%
Choline 0.5mg 0%
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 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
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more WaterWater +22.6%
Contains more ProteinProtein +76.9%
Contains more FatsFats +1707.1%
Contains more CarbsCarbs +141.3%
Contains more OtherOther +54.1%

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
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2235.9%
Contains more Poly. FatPolyunsaturated fat +626.3%

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.