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

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What are the differences between mustard Greens Raw and margarine?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, iron, copper, vitamin B6, fiber, and calcium, yet margarine is higher in vitamin E and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 137% more.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of margarine is lower.

We used Mustard greens, raw and Margarine, regular, 80% fat, composite, stick, without salt types in this article.

Infographic

Mustard Greens Raw vs Margarine infographic
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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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +2033.3%
Contains more IronIron +2633.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1060%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90%
~equal in Manganese ~mg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B3Vitamin B3 +3378.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +176.9%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +442.4%
Contains more Vitamin EVitamin E +347.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2380%
~equal in Vitamin D ~0µg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +1687.5%
Contains more CarbsCarbs +567.1%
Contains more WaterWater +449%
Contains more FatsFats +19116.7%
Contains more OtherOther +41.5%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +42157.6%
Contains more Poly. FatPolyunsaturated fat +63852.6%

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 Margarine
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Margarine DV% diff.
Polyunsaturated fat 0.038g 24.302g 162%
Vitamin K 257.5µg 93µg 137%
Fats 0.42g 80.71g 124%
Monounsaturated fat 0.092g 38.877g 97%
Vitamin C 70mg 0.2mg 78%
Vitamin A 151µg 819µg 74%
Saturated fat 0.01g 15.189g 69%
Vitamin E 2.01mg 9mg 47%
Calories 27kcal 717kcal 35%
Iron 1.64mg 0.06mg 20%
Copper 0.165mg 0mg 18%
Fiber 3.2g 0g 13%
Vitamin B6 0.18mg 0.009mg 13%
Calcium 115mg 3mg 11%
Potassium 384mg 18mg 11%
Phosphorus 58mg 5mg 8%
Magnesium 32mg 3mg 7%
Vitamin B1 0.08mg 0.01mg 6%
Vitamin B2 0.11mg 0.037mg 6%
Vitamin B3 0.8mg 0.023mg 5%
Protein 2.86g 0.16g 5%
Vitamin B5 0.21mg 4%
Vitamin B12 0µg 0.1µg 4%
Folate 12µg 1µg 3%
Selenium 0.9µg 0µg 2%
Choline 0.5mg 12.4mg 2%
Zinc 0.25mg 0mg 2%
Sodium 20mg 2mg 1%
Carbs 4.67g 0.7g 1%
Net carbs 1.47g 0.7g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 14.89g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
55%
Margarine
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
1%
Margarine

Comparison summary

Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 15.179g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 32)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.