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  6. Mustard Greens Raw vs. Minestrone

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

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Significant differences between mustard Greens Raw and minestrone

  • Mustard Greens Raw are richer than minestrone in vitamin C, vitamin A, iron, copper, fiber, vitamin B6, calcium, potassium, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin C needs 77% more than minestrone.
  • Mustard Greens Raw have 8 times more calcium than minestrone. Mustard Greens Raw have 115mg of calcium, while minestrone has 14mg.
  • Mustard Greens Raw are lower in sodium.
  • Minestrone has a higher glycemic index (47) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Mustard Greens Raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +195.4%
Contains more IronIron +331.6%
Contains more CopperCopper +223.5%
Contains more PhosphorusPhosphorus +152.2%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +24%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +13900%
Contains more Vitamin AVitamin A +208.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more Vitamin B3Vitamin B3 +104.6%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +339%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Minestrone DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.5mg 77%
Iron 1.64mg 0.38mg 16%
Vitamin E 2.01mg 13%
Copper 0.165mg 0.051mg 13%
Vitamin A 151µg 49µg 11%
Vitamin B6 0.18mg 0.041mg 11%
Fiber 3.2g 0.4g 11%
Sodium 20mg 254mg 10%
Calcium 115mg 14mg 10%
Manganese 0.152mg 7%
Magnesium 32mg 3mg 7%
Vitamin B2 0.11mg 0.018mg 7%
Potassium 384mg 130mg 7%
Vitamin B1 0.08mg 0.022mg 5%
Phosphorus 58mg 23mg 5%
Polyunsaturated fat 0.038g 0.46g 3%
Vitamin B3 0.8mg 0.391mg 3%
Protein 2.86g 1.77g 2%
Selenium 0.9µg 2%
Zinc 0.25mg 0.31mg 1%
Folate 12µg 15µg 1%
Saturated fat 0.01g 0.23g 1%
Fats 0.42g 1.04g 1%
Vitamin B5 0.21mg 0.14mg 1%
Calories 27kcal 34kcal 0%
Carbs 4.67g 4.66g 0%
Net carbs 1.47g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.29g 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +61.6%
Contains more OtherOther +12.5%
Contains more FatsFats +147.6%
~equal in Carbs ~4.66g
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +215.2%
Contains more Poly. FatPolyunsaturated fat +1110.5%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.