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  6. Mustard Greens Raw vs. Pork chop

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

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Significant differences between mustard Greens Raw and pork chop

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while pork chop is higher in selenium, vitamin B3, vitamin B1, vitamin B12, zinc, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than pork chop.
  • Mustard Greens Raw have a higher glycemic index (32) than pork chop (0).

Specific food types used in this comparison are Mustard greens, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled.

Infographic

Mustard Greens Raw vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +105.4%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +88.5%
Contains more CopperCopper +57.1%
Contains less SodiumSodium -73%
Contains more ZincZinc +1160%
Contains more PhosphorusPhosphorus +315.5%
Contains more SeleniumSelenium +3944.4%

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin EVitamin E +857.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +512.5%
Contains more Vitamin B2Vitamin B2 +184.5%
Contains more Vitamin B3Vitamin B3 +890.9%
Contains more Vitamin B5Vitamin B5 +425.7%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13400%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pork chop DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 36.4µg 65%
Vitamin B3 0.8mg 7.927mg 45%
Protein 2.86g 23.72g 42%
Vitamin B1 0.08mg 0.49mg 34%
Vitamin B12 0µg 0.66µg 28%
Cholesterol 0mg 78mg 26%
Zinc 0.25mg 3.15mg 26%
Phosphorus 58mg 241mg 26%
Vitamin B6 0.18mg 0.489mg 24%
Fats 0.42g 14.35g 21%
Saturated fat 0.01g 4.339g 20%
Vitamin B5 0.21mg 1.104mg 18%
Vitamin B2 0.11mg 0.313mg 16%
Vitamin A 151µg 4µg 16%
Fiber 3.2g 0g 13%
Choline 0.5mg 67.5mg 12%
Monounsaturated fat 0.092g 4.887g 12%
Polyunsaturated fat 0.038g 1.894g 12%
Vitamin E 2.01mg 0.21mg 12%
Calories 27kcal 231kcal 10%
Iron 1.64mg 0.87mg 10%
Copper 0.165mg 0.105mg 7%
Calcium 115mg 56mg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 40IU 5%
Folate 12µg 0µg 3%
Magnesium 32mg 20mg 3%
Sodium 20mg 74mg 2%
Potassium 384mg 315mg 2%
Carbs 4.67g 0g 2%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Manganese 0.01mg 0%
Trans fat 0g 0.066g N/A
Tryptophan 0.282mg 0%
Threonine 1.043mg 0%
Isoleucine 1.123mg 0%
Leucine 1.952mg 0%
Lysine 2.109mg 0%
Methionine 0.65mg 0%
Phenylalanine 0.985mg 0%
Valine 1.2mg 0%
Histidine 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g 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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.6%
Contains more OtherOther +181.3%
Contains more ProteinProtein +729.4%
Contains more FatsFats +3316.7%

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +5212%
Contains more Poly. FatPolyunsaturated fat +4884.2%

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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.