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  6. Mustard Greens Raw vs. Omelette

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

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Significant differences between mustard Greens Raw and omelette

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while omelette is higher in selenium, choline, vitamin B12, vitamin B5, and vitamin B2.
  • Mustard Greens Raw cover your daily vitamin K needs 211% more than omelette.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index (32) than omelette (0).

Specific food types used in this comparison are Mustard greens, raw and Egg, whole, cooked, omelet.

Infographic

Mustard Greens Raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +139.6%
Contains more PotassiumPotassium +228.2%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -87.1%
Contains more ZincZinc +336%
Contains more PhosphorusPhosphorus +187.9%
Contains more SeleniumSelenium +2766.7%
~equal in Iron ~1.48mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +55.8%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin KVitamin K +5622.2%
Contains more Vitamin AVitamin A +13.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +513.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +49420%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Omelette DV% diff.
Vitamin K 257.5µg 4.5µg 211%
Cholesterol 0mg 313mg 104%
Vitamin C 70mg 0mg 78%
Choline 0.5mg 247.6mg 45%
Selenium 0.9µg 25.8µg 45%
Vitamin B12 0µg 0.76µg 32%
Vitamin B5 0.21mg 1.289mg 22%
Vitamin B2 0.11mg 0.386mg 21%
Polyunsaturated fat 0.038g 2.712g 18%
Fats 0.42g 11.66g 17%
Phosphorus 58mg 167mg 16%
Saturated fat 0.01g 3.319g 15%
Protein 2.86g 10.57g 15%
Fiber 3.2g 0g 13%
Monounsaturated fat 0.092g 4.843g 12%
Copper 0.165mg 0.063mg 11%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Potassium 384mg 117mg 8%
Zinc 0.25mg 1.09mg 8%
Calcium 115mg 48mg 7%
Folate 12µg 39µg 7%
Calories 27kcal 154kcal 6%
Sodium 20mg 155mg 6%
Magnesium 32mg 11mg 5%
Vitamin B3 0.8mg 0.064mg 5%
Vitamin E 2.01mg 1.29mg 5%
Vitamin B1 0.08mg 0.034mg 4%
Vitamin B6 0.18mg 0.143mg 3%
Vitamin A 151µg 172µg 2%
Iron 1.64mg 1.48mg 2%
Manganese 0.024mg 1%
Carbs 4.67g 0.64g 1%
Net carbs 1.47g 0.64g N/A
Sugar 1.32g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +629.7%
Contains more WaterWater +19.1%
Contains more OtherOther +35%
Contains more ProteinProtein +269.6%
Contains more FatsFats +2676.2%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5164.1%
Contains more Poly. FatPolyunsaturated fat +7036.8%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.