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  6. Mustard Greens Raw vs. Pork

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

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Important differences between mustard Greens Raw and pork

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, pork is richer in selenium, vitamin B1, vitamin B12, phosphorus, and vitamin B3.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% more.
  • Mustard Greens Raw contain 432 times more vitamin A than pork. Mustard Greens Raw contain 3024IU of vitamin A, while pork contains 7IU.
  • Mustard Greens Raw contain less saturated fat.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pork is 0.

The food varieties used in the comparison are Mustard greens, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Mustard Greens Raw vs Pork 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%
Pork
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +505.3%
Contains more IronIron +88.5%
Contains more CopperCopper +126%
Contains less SodiumSodium -67.7%
Contains more PotassiumPotassium +10.2%
Contains more ZincZinc +856%
Contains more PhosphorusPhosphorus +324.1%
Contains more SeleniumSelenium +4933.3%

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%
Pork
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +11566.7%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +593.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +996.3%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +529.6%
Contains more Vitamin B5Vitamin B5 +232.4%
Contains more Vitamin B6Vitamin B6 +157.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18680%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pork DV% diff.
Vitamin K 257.5µg 0µg 215%
Selenium 0.9µg 45.3µg 81%
Vitamin C 70mg 0.6mg 77%
Vitamin B1 0.08mg 0.877mg 66%
Protein 2.86g 27.32g 49%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Phosphorus 58mg 246mg 27%
Vitamin B3 0.8mg 5.037mg 26%
Saturated fat 0.01g 5.23g 24%
Vitamin B6 0.18mg 0.464mg 22%
Fats 0.42g 13.92g 21%
Zinc 0.25mg 2.39mg 19%
Choline 0.5mg 93.9mg 17%
Vitamin A 151µg 2µg 17%
Vitamin B2 0.11mg 0.321mg 16%
Monounsaturated fat 0.092g 6.19g 15%
Fiber 3.2g 0g 13%
Calories 27kcal 242kcal 11%
Vitamin E 2.01mg 0.29mg 11%
Vitamin B5 0.21mg 0.698mg 10%
Copper 0.165mg 0.073mg 10%
Calcium 115mg 19mg 10%
Iron 1.64mg 0.87mg 10%
Polyunsaturated fat 0.038g 1.2g 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 7%
Folate 12µg 5µg 2%
Sodium 20mg 62mg 2%
Carbs 4.67g 0g 2%
Potassium 384mg 423mg 1%
Magnesium 32mg 28mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Manganese 0.009mg 0%
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 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
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.7%
Contains more OtherOther +51.7%
Contains more ProteinProtein +855.2%
Contains more FatsFats +3214.3%

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
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +6628.3%
Contains more Poly. FatPolyunsaturated fat +3057.9%

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.