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  6. Mustard Greens Raw vs. Pork Meat

Mustard Greens Raw vs. Pork Meat — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and pork Meat

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, pork Meat is richer in vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B12.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Pork Meat has a lower glycemic index (0) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Mustard Greens Raw vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +1816.7%
Contains more IronIron +42.6%
Contains more CopperCopper +48.6%
Contains less SodiumSodium -64.9%
Contains more ZincZinc +868%
Contains more PhosphorusPhosphorus +360.3%
Contains more SeleniumSelenium +4144.4%
~equal in Magnesium ~29mg
~equal in Potassium ~421mg

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2412.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1087.5%
Contains more Vitamin B2Vitamin B2 +251.8%
Contains more Vitamin B3Vitamin B3 +829%
Contains more Vitamin B5Vitamin B5 +381.9%
Contains more Vitamin B6Vitamin B6 +310.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17680%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pork Meat DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Vitamin B1 0.08mg 0.95mg 73%
Selenium 0.9µg 38.2µg 68%
Protein 2.86g 26.17g 47%
Vitamin B6 0.18mg 0.739mg 43%
Vitamin B3 0.8mg 7.432mg 41%
Phosphorus 58mg 267mg 30%
Vitamin B12 0µg 0.57µg 24%
Cholesterol 0mg 73mg 24%
Vitamin B2 0.11mg 0.387mg 21%
Zinc 0.25mg 2.42mg 20%
Vitamin A 151µg 0µg 17%
Choline 0.5mg 88.9mg 16%
Vitamin B5 0.21mg 1.012mg 16%
Vitamin E 2.01mg 0.08mg 13%
Fiber 3.2g 0g 13%
Calcium 115mg 6mg 11%
Calories 27kcal 143kcal 6%
Copper 0.165mg 0.111mg 6%
Iron 1.64mg 1.15mg 6%
Saturated fat 0.01g 1.198g 5%
Fats 0.42g 3.51g 5%
Polyunsaturated fat 0.038g 0.506g 3%
Monounsaturated fat 0.092g 1.334g 3%
Folate 12µg 0µg 3%
Carbs 4.67g 0g 2%
Sodium 20mg 57mg 2%
Vitamin D 0IU 10IU 1%
Magnesium 32mg 29mg 1%
Potassium 384mg 421mg 1%
Vitamin D 0µg 0.2µg 1%
Manganese 0.013mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 0.033g N/A
Tryptophan 0.275mg 0%
Threonine 1.175mg 0%
Isoleucine 1.288mg 0%
Leucine 2.229mg 0%
Lysine 2.427mg 0%
Methionine 0.721mg 0%
Phenylalanine 1.1mg 0%
Valine 1.367mg 0%
Histidine 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g 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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.6%
Contains more OtherOther +55.2%
Contains more ProteinProtein +815%
Contains more FatsFats +735.7%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +1231.6%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.