Mustard Greens Raw vs. Ostrich — In-Depth Nutrition Comparison
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What are the main differences between Mustard Greens Raw and Ostrich?
- Mustard Greens Raw are richer in Vitamin C, and Vitamin A RAE, yet Ostrich is richer in Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
- Ostrich's daily need coverage for Vitamin B12 is 260% higher.
We used Mustard greens, raw and Ostrich, tip trimmed, cooked types in this comparison.
Infographic
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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.
Contains
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Calcium
+1816.7%
Contains
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Magnesium
+28%
Contains
less
Sodium
-75%
Contains
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Iron
+70.1%
Contains
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Phosphorus
+332.8%
Contains
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Zinc
+1840%
Contains
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Selenium
+4066.7%
Equal in Potassium - 362
Equal in Copper - 0.152
Contains
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Calcium
+1816.7%
Contains
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Magnesium
+28%
Contains
less
Sodium
-75%
Contains
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Iron
+70.1%
Contains
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Phosphorus
+332.8%
Contains
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Zinc
+1840%
Contains
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Selenium
+4066.7%
Equal in Potassium - 362
Equal in Copper - 0.152
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+773.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+190%
Contains
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Vitamin B2
+165.5%
Contains
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Vitamin B3
+792.9%
Contains
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Vitamin B5
+527.6%
Contains
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Vitamin B6
+202.8%
Contains
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Folate
+25%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+773.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+190%
Contains
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Vitamin B2
+165.5%
Contains
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Vitamin B3
+792.9%
Contains
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Vitamin B5
+527.6%
Contains
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Vitamin B6
+202.8%
Contains
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Folate
+25%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
Contains
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Water
+32.4%
Contains
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Other
+214%
Contains
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Protein
+896.2%
Contains
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Fats
+511.9%
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
Contains
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Carbs
+∞%
Contains
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Water
+32.4%
Contains
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Other
+214%
Contains
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Protein
+896.2%
Contains
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Fats
+511.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99%
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Monounsaturated Fat
+954.3%
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Polyunsaturated fat
+1057.9%
Saturated Fat:
0.01 g
Monounsaturated Fat:
0.092 g
Polyunsaturated fat:
0.038 g
Saturated Fat:
1 g
Monounsaturated Fat:
0.97 g
Polyunsaturated fat:
0.44 g
Contains
less
Saturated Fat
-99%
Contains
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Monounsaturated Fat
+954.3%
Contains
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Polyunsaturated fat
+1057.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.47g | 0g |
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| Protein | 2.86g | 28.49g |
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| Fats | 0.42g | 2.57g |
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| Carbs | 4.67g | 0g |
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| Calories | 27kcal | 145kcal |
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| Sugar | 1.32g | 0g |
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| Fiber | 3.2g | 0g |
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| Calcium | 115mg | 6mg |
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| Iron | 1.64mg | 2.79mg |
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| Magnesium | 32mg | 25mg |
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| Phosphorus | 58mg | 251mg |
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| Potassium | 384mg | 362mg |
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| Sodium | 20mg | 80mg |
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| Zinc | 0.25mg | 4.85mg |
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| Copper | 0.165mg | 0.152mg |
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| Manganese | 0.019mg |
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| Selenium | 0.9µg | 37.5µg |
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| Vitamin A | 3024IU | 0IU |
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| Vitamin A RAE | 151µg | 0µg |
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| Vitamin E | 2.01mg | 0.23mg |
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| Vitamin C | 70mg | 0mg |
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| Vitamin B1 | 0.08mg | 0.232mg |
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| Vitamin B2 | 0.11mg | 0.292mg |
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| Vitamin B3 | 0.8mg | 7.143mg |
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| Vitamin B5 | 0.21mg | 1.318mg |
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| Vitamin B6 | 0.18mg | 0.545mg |
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| Folate | 12µg | 15µg |
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| Vitamin B12 | 0µg | 6.25µg |
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| Vitamin K | 257.5µg |
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| Tryptophan | 0.254mg |
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| Threonine | 1.25mg |
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| Isoleucine | 1.354mg |
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| Leucine | 2.315mg |
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| Lysine | 2.516mg |
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| Methionine | 0.796mg |
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| Phenylalanine | 1.176mg |
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| Valine | 1.407mg |
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| Histidine | 0.716mg |
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| Cholesterol | 0mg | 85mg |
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| Saturated Fat | 0.01g | 1g |
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| Monounsaturated Fat | 0.092g | 0.97g |
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| Polyunsaturated fat | 0.038g | 0.44g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
105%
Minerals Daily Need Coverage Score
25%
66%
Comparison summary
Which food is lower in Sugar?
Ostrich is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Ostrich is lower in glycemic index (difference - 32)
Which food is cheaper?
Ostrich is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw is lower in Saturated Fat (difference - 0.99g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.