Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Matzo

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

Compare

What are the differences between mustard Greens Raw and matzo?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, and copper, yet matzo is higher in selenium, vitamin B1, vitamin B3, iron, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.

We used Mustard greens, raw and Crackers, matzo, plain types in this article.

Infographic

Mustard Greens Raw vs Matzo 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%
Matzo
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +784.6%
Contains more PotassiumPotassium +242.9%
Contains more CopperCopper +175%
Contains more IronIron +92.7%
Contains more ZincZinc +172%
Contains more PhosphorusPhosphorus +53.4%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +4000%

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%
Matzo
Matzo
6
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +85733.3%
Contains more Vitamin B1Vitamin B1 +383.8%
Contains more Vitamin B2Vitamin B2 +164.5%
Contains more Vitamin B3Vitamin B3 +386.5%
Contains more Vitamin B5Vitamin B5 +111%
Contains more FolateFolate +41.7%
Contains more CholineCholine +2060%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Matzo DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 36.9µg 65%
Manganese 0.65mg 28%
Vitamin B1 0.08mg 0.387mg 26%
Carbs 4.67g 83.7g 26%
Iron 1.64mg 3.16mg 19%
Vitamin B3 0.8mg 3.892mg 19%
Calories 27kcal 395kcal 18%
Vitamin A 151µg 0µg 17%
Vitamin B2 0.11mg 0.291mg 14%
Protein 2.86g 10g 14%
Vitamin E 2.01mg 0.06mg 13%
Copper 0.165mg 0.06mg 12%
Calcium 115mg 13mg 10%
Potassium 384mg 112mg 8%
Vitamin B5 0.21mg 0.443mg 5%
Vitamin B6 0.18mg 0.115mg 5%
Polyunsaturated fat 0.038g 0.603g 4%
Phosphorus 58mg 89mg 4%
Zinc 0.25mg 0.68mg 4%
Fats 0.42g 1.4g 2%
Choline 0.5mg 10.8mg 2%
Magnesium 32mg 25mg 2%
Sodium 20mg 0mg 1%
Fiber 3.2g 3g 1%
Folate 12µg 17µg 1%
Saturated fat 0.01g 0.226g 1%
Net carbs 1.47g 80.7g N/A
Sugar 1.32g 0.29g N/A
Monounsaturated fat 0.092g 0.127g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 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
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +2009.3%
Contains more OtherOther +125%
Contains more ProteinProtein +249.7%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +1692.3%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +38%
Contains more Poly. FatPolyunsaturated fat +1486.8%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.