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  6. Mustard Greens Raw vs. Lemonade

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

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Summary of differences between mustard Greens Raw and lemonade

  • The amount of vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, fiber, calcium, and potassium in mustard Greens Raw is higher than in lemonade.
  • Mustard Greens Raw cover your daily need for vitamin K, 215% more than lemonade.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of lemonade is 54.

These are the specific foods used in this comparison Mustard greens, raw and Lemonade, frozen concentrate, white, prepared with water.

Infographic

Mustard Greens Raw vs Lemonade 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 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +2775%
Contains more PotassiumPotassium +2460%
Contains more IronIron +925%
Contains more CopperCopper +685.7%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +2800%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -80%

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 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Contains more Vitamin CVitamin C +1694.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +423.8%
Contains more Vitamin B3Vitamin B3 +4900%
Contains more Vitamin B5Vitamin B5 +1515.4%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more CholineCholine +25%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Lemonade DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 3.9mg 73%
Iron 1.64mg 0.16mg 19%
Vitamin A 151µg 0µg 17%
Copper 0.165mg 0.021mg 16%
Vitamin B6 0.18mg 0.006mg 13%
Vitamin E 2.01mg 0.01mg 13%
Fiber 3.2g 0g 13%
Calcium 115mg 4mg 11%
Potassium 384mg 15mg 11%
Phosphorus 58mg 2mg 8%
Magnesium 32mg 2mg 7%
Vitamin B2 0.11mg 0.021mg 7%
Protein 2.86g 0.07g 6%
Vitamin B1 0.08mg 0.006mg 6%
Vitamin B3 0.8mg 0.016mg 5%
Vitamin B5 0.21mg 0.013mg 4%
Folate 12µg 1µg 3%
Zinc 0.25mg 0.02mg 2%
Carbs 4.67g 10.42g 2%
Calories 27kcal 40kcal 1%
Sodium 20mg 4mg 1%
Selenium 0.9µg 0.1µg 1%
Fats 0.42g 0.04g 1%
Net carbs 1.47g 10.42g N/A
Sugar 1.32g 9.98g N/A
Manganese 0.005mg 0%
Choline 0.5mg 0.4mg 0%
Saturated fat 0.01g 0.006g 0%
Monounsaturated fat 0.092g 0.002g 0%
Polyunsaturated fat 0.038g 0.013g 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
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
Contains more ProteinProtein +3985.7%
Contains more FatsFats +950%
Contains more OtherOther +1025%
Contains more CarbsCarbs +123.1%
~equal in Water ~89.35g

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
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
Contains more Mono. FatMonounsaturated fat +4500%
Contains more Poly. FatPolyunsaturated fat +192.3%
Contains less Sat. FatSaturated fat -40%

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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.