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  6. Mustard Greens Raw vs. Pastry

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

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What are the differences between mustard Greens Raw and pastry?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, and vitamin B6, yet pastry is higher in selenium, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 201% more.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Puff pastry, frozen, ready-to-bake types in this article.

Infographic

Mustard Greens Raw vs Pastry 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%
Pastry
Pastry
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +529.5%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -92%
Contains more IronIron +56.1%
Contains more ZincZinc +112%
Contains more SeleniumSelenium +2588.9%
~equal in Phosphorus ~60mg

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%
Pastry
Pastry
5
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +757.1%
Contains more Vitamin KVitamin K +1499.4%
Contains more Vitamin B1Vitamin B1 +397.5%
Contains more Vitamin B2Vitamin B2 +157.3%
Contains more Vitamin B3Vitamin B3 +421%
Contains more FolateFolate +550%
Contains more CholineCholine +1180%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pastry DV% diff.
Vitamin K 257.5µg 16.1µg 201%
Vitamin C 70mg 0mg 78%
Fats 0.42g 38.1g 58%
Monounsaturated fat 0.092g 21.597g 54%
Saturated fat 0.01g 9.643g 44%
Selenium 0.9µg 24.2µg 42%
Polyunsaturated fat 0.038g 4.894g 32%
Vitamin B1 0.08mg 0.398mg 27%
Calories 27kcal 551kcal 26%
Manganese 0.488mg 21%
Vitamin B3 0.8mg 4.168mg 21%
Vitamin A 151µg 0µg 17%
Folate 12µg 78µg 17%
Carbs 4.67g 45.1g 13%
Vitamin B2 0.11mg 0.283mg 13%
Iron 1.64mg 2.56mg 12%
Vitamin B6 0.18mg 0.021mg 12%
Calcium 115mg 10mg 11%
Vitamin E 2.01mg 0.54mg 10%
Potassium 384mg 61mg 10%
Sodium 20mg 249mg 10%
Protein 2.86g 7.3g 9%
Fiber 3.2g 1.5g 7%
Copper 0.165mg 0.114mg 6%
Magnesium 32mg 16mg 4%
Vitamin B5 0.21mg 0mg 4%
Zinc 0.25mg 0.53mg 3%
Choline 0.5mg 6.4mg 1%
Net carbs 1.47g 43.6g N/A
Sugar 1.32g 0.74g N/A
Phosphorus 58mg 60mg 0%
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 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
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +967.1%
Contains more OtherOther +35%
Contains more ProteinProtein +155.2%
Contains more FatsFats +8971.4%
Contains more CarbsCarbs +865.7%

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +23375%
Contains more Poly. FatPolyunsaturated fat +12778.9%

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.