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  6. Mustard Greens Raw vs. Hamburger

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

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Significant differences between Mustard Greens Raw and Hamburger

  • Mustard Greens Raw are richer in Vitamin C, and Vitamin A RAE, while Hamburger is higher in Vitamin B12, Vitamin B3, Zinc, Iron, and Vitamin B1.
  • Mustard Greens Raw covers your daily Vitamin C needs 78% more than Hamburger.
  • Mustard Greens Raw are lower in Sodium.

Specific food types used in this comparison are Mustard greens, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Mustard Greens Raw vs Hamburger 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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Hamburger
Hamburger
Contains more Calcium +12.7%
Contains more Magnesium +60%
Contains more Potassium +69.9%
Contains less Sodium -95.2%
Contains more Copper +81.3%
Contains more Iron +75.6%
Contains more Phosphorus +134.5%
Contains more Zinc +1048%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Hamburger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Contains more Calcium +12.7%
Contains more Magnesium +60%
Contains more Potassium +69.9%
Contains less Sodium -95.2%
Contains more Copper +81.3%
Contains more Iron +75.6%
Contains more Phosphorus +134.5%
Contains more Zinc +1048%

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.
Mustard Greens Raw
Mustard Greens Raw
5
:
7
Hamburger
Hamburger
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +171.3%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +570.6%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +12.8%
Contains more Folate +366.7%
Contains more Vitamin B12 +∞%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Hamburger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +171.3%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +570.6%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +12.8%
Contains more Folate +366.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Hamburger
Hamburger
Contains more Water +112.6%
Contains more Protein +497.2%
Contains more Fats +3319%
Contains more Carbs +416.1%
Contains more Other +32.6%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Hamburger
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more Water +112.6%
Contains more Protein +497.2%
Contains more Fats +3319%
Contains more Carbs +416.1%
Contains more Other +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Hamburger
Hamburger
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +5872.8%
Contains more Polyunsaturated fat +900%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Hamburger
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +5872.8%
Contains more Polyunsaturated fat +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Hamburger
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Hamburger Opinion
Net carbs 1.47g 23.2g Hamburger
Protein 2.86g 17.08g Hamburger
Fats 0.42g 14.36g Hamburger
Carbs 4.67g 24.1g Hamburger
Calories 27kcal 295kcal Hamburger
Fructose 2.03g Hamburger
Sugar 1.32g 4.15g Mustard Greens Raw
Fiber 3.2g 0.9g Mustard Greens Raw
Calcium 115mg 102mg Mustard Greens Raw
Iron 1.64mg 2.88mg Hamburger
Magnesium 32mg 20mg Mustard Greens Raw
Phosphorus 58mg 136mg Hamburger
Potassium 384mg 226mg Mustard Greens Raw
Sodium 20mg 414mg Mustard Greens Raw
Zinc 0.25mg 2.87mg Hamburger
Copper 0.165mg 0.091mg Mustard Greens Raw
Manganese 0.217mg Hamburger
Selenium 0.9µg Mustard Greens Raw
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.217mg Hamburger
Vitamin B2 0.11mg 0.25mg Hamburger
Vitamin B3 0.8mg 5.365mg Hamburger
Vitamin B5 0.21mg 0.31mg Hamburger
Vitamin B6 0.18mg 0.203mg Hamburger
Folate 12µg 56µg Hamburger
Vitamin B12 0µg 1.44µg Hamburger
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.206mg Hamburger
Threonine 0.666mg Hamburger
Isoleucine 0.716mg Hamburger
Leucine 1.319mg Hamburger
Lysine 1.226mg Hamburger
Methionine 0.37mg Hamburger
Phenylalanine 0.677mg Hamburger
Valine 0.823mg Hamburger
Histidine 0.505mg Hamburger
Cholesterol 0mg 47mg Mustard Greens Raw
Trans Fat 0g 0.814g Mustard Greens Raw
Saturated Fat 0.01g 5.096g Mustard Greens Raw
Monounsaturated Fat 0.092g 5.495g Hamburger
Polyunsaturated fat 0.038g 0.38g Hamburger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Hamburger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
Mustard Greens Raw
42%
Hamburger
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
42%
Hamburger

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 394mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 5.086g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.