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  6. Mustard Greens Raw vs. Muffin

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

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The main differences between mustard Greens Raw and muffin

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, and vitamin B6; however, muffin has more choline, selenium, and phosphorus.
  • Daily need coverage for vitamin K for mustard Greens Raw is 182% higher.
  • Muffin has 78 times less vitamin C than mustard Greens Raw. Mustard Greens Raw have 70mg of vitamin C, while muffin has 0.9mg.
  • Mustard Greens Raw are lower in sodium.
  • Muffin has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Mustard Greens Raw vs Muffin 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%
Muffin
Muffin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +161.4%
Contains more PotassiumPotassium +217.4%
Contains more IronIron +26.2%
Contains more CopperCopper +175%
Contains less SodiumSodium -94%
Contains more ZincZinc +48%
Contains more PhosphorusPhosphorus +151.7%
Contains more SeleniumSelenium +811.1%

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%
Muffin
Muffin
8
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +7677.8%
Contains more Vitamin AVitamin A +619%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +556.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +18400%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Muffin DV% diff.
Vitamin K 257.5µg 39.2µg 182%
Vitamin C 70mg 0.9mg 77%
Polyunsaturated fat 0.038g 8.103g 54%
Fats 0.42g 16.07g 24%
Manganese 0.449mg 20%
Calories 27kcal 375kcal 17%
Choline 0.5mg 92.5mg 17%
Carbs 4.67g 53g 16%
Vitamin A 151µg 21µg 14%
Sodium 20mg 336mg 14%
Phosphorus 58mg 146mg 13%
Selenium 0.9µg 8.2µg 13%
Saturated fat 0.01g 2.844g 13%
Copper 0.165mg 0.06mg 12%
Monounsaturated fat 0.092g 4.822g 12%
Vitamin B6 0.18mg 0.04mg 11%
Cholesterol 0mg 30mg 10%
Folate 12µg 48µg 9%
Fiber 3.2g 1.1g 8%
Potassium 384mg 121mg 8%
Vitamin B1 0.08mg 0.168mg 7%
Starch 16.31g 7%
Calcium 115mg 44mg 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B5 0.21mg 0.47mg 5%
Magnesium 32mg 10mg 5%
Iron 1.64mg 1.3mg 4%
Vitamin B2 0.11mg 0.163mg 4%
Vitamin B3 0.8mg 1.418mg 4%
Protein 2.86g 4.49g 3%
Vitamin E 2.01mg 1.63mg 3%
Fructose 1.21g 2%
Vitamin D 0µg 0.1µg 1%
Zinc 0.25mg 0.37mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 1.47g 51.9g N/A
Sugar 1.32g 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.199mg 0%
Methionine 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g 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
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +263.4%
Contains more ProteinProtein +57%
Contains more FatsFats +3726.2%
Contains more CarbsCarbs +1034.9%
~equal in Other ~1.48g

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +5141.3%
Contains more Poly. FatPolyunsaturated fat +21223.7%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.