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  6. Mustard Greens Raw vs. Jerky

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

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Important differences between mustard Greens Raw and jerky

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, jerky is richer in zinc, phosphorus, iron, vitamin B12, and folate.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • Mustard Greens Raw contain less sodium.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of jerky is 0.

The food varieties used in the comparison are Mustard greens, raw and Snacks, beef jerky, chopped, and formed.

Infographic

Mustard Greens Raw vs Jerky 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%
Jerky
Jerky
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +475%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +59.4%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +230.5%
Contains more CopperCopper +37.6%
Contains more ZincZinc +3144%
Contains more PhosphorusPhosphorus +601.7%
Contains more SeleniumSelenium +1088.9%

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%
Jerky
Jerky
7
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +310.2%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +11095.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1016.7%
Contains more CholineCholine +21720%
~equal in Vitamin B6 ~0.179mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Jerky DV% diff.
Vitamin K 257.5µg 2.3µg 213%
Sodium 20mg 2081mg 90%
Vitamin C 70mg 0mg 78%
Zinc 0.25mg 8.11mg 71%
Protein 2.86g 33.2g 61%
Phosphorus 58mg 407mg 50%
Saturated fat 0.01g 10.85g 49%
Iron 1.64mg 5.42mg 47%
Vitamin B12 0µg 0.99µg 41%
Fats 0.42g 25.6g 39%
Folate 12µg 134µg 31%
Monounsaturated fat 0.092g 11.305g 28%
Choline 0.5mg 109.1mg 20%
Calories 27kcal 410kcal 19%
Selenium 0.9µg 10.7µg 18%
Vitamin A 151µg 0µg 17%
Cholesterol 0mg 48mg 16%
Calcium 115mg 20mg 10%
Vitamin E 2.01mg 0.49mg 10%
Copper 0.165mg 0.227mg 7%
Vitamin B3 0.8mg 1.732mg 6%
Fiber 3.2g 1.8g 6%
Polyunsaturated fat 0.038g 1.011g 6%
Vitamin B1 0.08mg 0.154mg 6%
Potassium 384mg 597mg 6%
Manganese 0.111mg 5%
Magnesium 32mg 51mg 5%
Vitamin D 0µg 0.3µg 2%
Carbs 4.67g 11g 2%
Vitamin B2 0.11mg 0.142mg 2%
Vitamin B5 0.21mg 0.163mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 1.47g 9.2g N/A
Sugar 1.32g 9g N/A
Vitamin B6 0.18mg 0.179mg 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
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +288.3%
Contains more ProteinProtein +1060.8%
Contains more FatsFats +5995.2%
Contains more CarbsCarbs +135.5%
Contains more OtherOther +406.7%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12188%
Contains more Poly. FatPolyunsaturated fat +2560.5%

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.