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  6. Mustard Greens Raw vs. Pastrami

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

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A recap on differences between mustard Greens Raw and pastrami

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, pastrami is higher in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than pastrami.
  • Pastrami contains 233 times less vitamin C than mustard Greens Raw. Mustard Greens Raw contain 70mg of vitamin C, while pastrami contains 0.3mg.
  • Mustard Greens Raw have less sodium.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Mustard greens, raw and Beef, cured, pastrami.

Infographic

Mustard Greens Raw vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +82.9%
Contains more CopperCopper +81.3%
Contains less SodiumSodium -98.1%
Contains more IronIron +35.4%
Contains more ZincZinc +1892%
Contains more PhosphorusPhosphorus +201.7%
Contains more SeleniumSelenium +1866.7%

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% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin KVitamin K +36685.7%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +432.5%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16220%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pastrami DV% diff.
Vitamin K 257.5µg 0.7µg 214%
Vitamin B12 0µg 1.87µg 78%
Vitamin C 70mg 0.3mg 77%
Sodium 20mg 1078mg 46%
Zinc 0.25mg 4.98mg 43%
Protein 2.86g 21.8g 38%
Selenium 0.9µg 17.7µg 31%
Cholesterol 0mg 68mg 23%
Vitamin B3 0.8mg 4.26mg 22%
Phosphorus 58mg 175mg 17%
Vitamin A 151µg 2µg 17%
Choline 0.5mg 81.6mg 15%
Vitamin E 2.01mg 0.12mg 13%
Fiber 3.2g 0g 13%
Saturated fat 0.01g 2.681g 12%
Calcium 115mg 10mg 11%
Copper 0.165mg 0.091mg 8%
Fats 0.42g 5.82g 8%
Iron 1.64mg 2.22mg 7%
Calories 27kcal 147kcal 6%
Monounsaturated fat 0.092g 2.118g 5%
Potassium 384mg 210mg 5%
Vitamin B2 0.11mg 0.161mg 4%
Magnesium 32mg 17mg 4%
Vitamin B6 0.18mg 0.221mg 3%
Vitamin B1 0.08mg 0.052mg 2%
Folate 12µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.038g 0.145g 1%
Vitamin B5 0.21mg 0.265mg 1%
Vitamin D 0IU 4IU 1%
Carbs 4.67g 0.36g 1%
Manganese 0.027mg 1%
Net carbs 1.47g 0.36g N/A
Sugar 1.32g 0.1g N/A
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +1197.2%
Contains more WaterWater +30.4%
Contains more ProteinProtein +662.2%
Contains more FatsFats +1285.7%
Contains more OtherOther +84.4%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2202.2%
Contains more Poly. FatPolyunsaturated fat +281.6%

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.