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  6. Mustard Greens Raw vs. Marinara sauce

Mustard Greens Raw vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and marinara sauce?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, calcium, and fiber, yet marinara sauce is richer in vitamin B3.
  • Mustard Greens Raw' daily need coverage for vitamin K is 203% higher.
  • Mustard Greens Raw have 35 times more vitamin C than marinara sauce. Mustard Greens Raw have 70mg of vitamin C, while marinara sauce has 2mg.

We used Mustard greens, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Mustard Greens Raw vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +325.9%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +110.3%
Contains more CopperCopper +103.7%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +22.2%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +357.6%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1752.5%
Contains more Vitamin EVitamin E +19.4%
Contains more Vitamin B3Vitamin B3 +389.6%
Contains more CholineCholine +2640%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Marinara sauce DV% diff.
Vitamin K 257.5µg 13.9µg 203%
Vitamin C 70mg 2mg 76%
Vitamin B3 0.8mg 3.917mg 19%
Vitamin A 151µg 33µg 13%
Iron 1.64mg 0.78mg 11%
Copper 0.165mg 0.081mg 9%
Calcium 115mg 27mg 9%
Manganese 0.137mg 6%
Fiber 3.2g 1.8g 6%
Vitamin B1 0.08mg 0.024mg 5%
Vitamin B5 0.21mg 4%
Vitamin B2 0.11mg 0.061mg 4%
Magnesium 32mg 18mg 3%
Phosphorus 58mg 34mg 3%
Protein 2.86g 1.41g 3%
Vitamin E 2.01mg 2.4mg 3%
Polyunsaturated fat 0.038g 0.508g 3%
Potassium 384mg 319mg 2%
Choline 0.5mg 13.7mg 2%
Fats 0.42g 1.48g 2%
Vitamin B6 0.18mg 0.173mg 1%
Saturated fat 0.01g 0.17g 1%
Monounsaturated fat 0.092g 0.377g 1%
Calories 27kcal 51kcal 1%
Cholesterol 0mg 2mg 1%
Carbs 4.67g 8.06g 1%
Net carbs 1.47g 6.26g N/A
Sugar 1.32g 5.5g N/A
Zinc 0.25mg 0.2mg 0%
Sodium 20mg 30mg 0%
Selenium 0.9µg 1.1µg 0%
Folate 12µg 13µg 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +102.8%
Contains more FatsFats +252.4%
Contains more CarbsCarbs +72.6%
Contains more OtherOther +23%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +309.8%
Contains more Poly. FatPolyunsaturated fat +1236.8%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.