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  6. Mustard Greens Raw vs. Kung Pao chicken

Mustard Greens Raw vs. Kung Pao chicken — In-Depth Nutrition Comparison

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How are mustard Greens Raw and kung Pao chicken different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, copper, and calcium; however, kung Pao chicken is richer in selenium and vitamin B3.
  • Daily need coverage for vitamin K for mustard Greens Raw is 203% higher.
  • Mustard Greens Raw contain 10 times more vitamin C than kung Pao chicken. While mustard Greens Raw contain 70mg of vitamin C, kung Pao chicken contains only 7.1mg.
  • Mustard Greens Raw have less sodium.
  • Mustard Greens Raw have a lower glycemic index (32) than kung Pao chicken (55).

Mustard greens, raw and Restaurant, Chinese, kung pao chicken are the varieties used in this article.

Infographic

Mustard Greens Raw vs Kung Pao chicken 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 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +115.8%
Contains more CopperCopper +126%
Contains less SodiumSodium -95%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +62.1%
Contains more SeleniumSelenium +800%

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin CVitamin C +885.9%
Contains more Vitamin AVitamin A +132.3%
Contains more Vitamin EVitamin E +97.1%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +1793.4%
Contains more Vitamin B3Vitamin B3 +244.6%
Contains more Vitamin B5Vitamin B5 +138.1%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +7380%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Kung Pao chicken DV% diff.
Vitamin K 257.5µg 13.6µg 203%
Vitamin C 70mg 7.1mg 70%
Polyunsaturated fat 0.038g 3.02g 20%
Sodium 20mg 402mg 17%
Protein 2.86g 9.76g 14%
Selenium 0.9µg 8.1µg 13%
Vitamin B3 0.8mg 2.757mg 12%
Iron 1.64mg 0.76mg 11%
Manganese 0.256mg 11%
Calcium 115mg 20mg 10%
Copper 0.165mg 0.073mg 10%
Fats 0.42g 6.98g 10%
Vitamin A 151µg 65µg 10%
Cholesterol 0mg 26mg 9%
Choline 0.5mg 37.4mg 7%
Fiber 3.2g 1.5g 7%
Vitamin E 2.01mg 1.02mg 7%
Saturated fat 0.01g 1.352g 6%
Vitamin B5 0.21mg 0.5mg 6%
Vitamin B12 0µg 0.11µg 5%
Monounsaturated fat 0.092g 2.173g 5%
Calories 27kcal 129kcal 5%
Vitamin B6 0.18mg 0.243mg 5%
Potassium 384mg 218mg 5%
Phosphorus 58mg 94mg 5%
Vitamin B2 0.11mg 0.055mg 4%
Zinc 0.25mg 0.74mg 4%
Vitamin B1 0.08mg 0.032mg 4%
Magnesium 32mg 24mg 2%
Fructose 0.54g 1%
Starch 2.53g 1%
Folate 12µg 16µg 1%
Carbs 4.67g 6.87g 1%
Net carbs 1.47g 5.37g N/A
Sugar 1.32g 3.03g N/A
Trans fat 0g 0.034g N/A
Tryptophan 0.118mg 0%
Threonine 0.407mg 0%
Isoleucine 0.431mg 0%
Leucine 0.775mg 0%
Lysine 0.449mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.402mg 0%
Valine 0.47mg 0%
Histidine 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 2.688g 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
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more WaterWater +21.3%
Contains more ProteinProtein +241.3%
Contains more FatsFats +1561.9%
Contains more CarbsCarbs +47.1%
Contains more OtherOther +19.3%

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
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +2262%
Contains more Poly. FatPolyunsaturated fat +7847.4%

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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.