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

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Differences between mustard Greens Raw and liver

  • Mustard Greens Raw are higher in vitamin C; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, and copper.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Mustard Greens Raw have 3 times more vitamin C than liver. While mustard Greens Raw have 70mg of vitamin C, liver has only 23.6mg.
  • Liver has a lower glycemic index (0) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Mustard Greens Raw vs Liver 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%
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +156%
Contains less SodiumSodium -59.2%
Contains more IronIron +992.7%
Contains more CopperCopper +284.2%
Contains more ZincZinc +2588%
Contains more PhosphorusPhosphorus +315.5%
Contains more SeleniumSelenium +7400%

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%
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +196.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3479.5%
Contains more Vitamin B1Vitamin B1 +222.5%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +954.4%
Contains more Vitamin B5Vitamin B5 +2173.3%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1258.3%
~equal in Vitamin D ~µg

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +24.2%
Contains more WaterWater +41%
Contains more ProteinProtein +809.8%
Contains more FatsFats +947.6%
Contains more OtherOther +11.1%

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +584.8%
Contains more Poly. FatPolyunsaturated fat +2663.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Liver
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 151µg 5405µg 584%
Vitamin K 257.5µg 215%
Iron 1.64mg 17.92mg 204%
Vitamin B2 0.11mg 2.196mg 160%
Selenium 0.9µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.21mg 4.774mg 91%
Zinc 0.25mg 6.72mg 59%
Copper 0.165mg 0.634mg 52%
Vitamin C 70mg 23.6mg 52%
Vitamin B3 0.8mg 8.435mg 48%
Protein 2.86g 26.02g 46%
Folate 12µg 163µg 38%
Vitamin B6 0.18mg 0.57mg 30%
Phosphorus 58mg 241mg 26%
Vitamin B1 0.08mg 0.258mg 15%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 13%
Manganese 0.3mg 13%
Calcium 115mg 10mg 11%
Polyunsaturated fat 0.038g 1.05g 7%
Calories 27kcal 165kcal 7%
Potassium 384mg 150mg 7%
Saturated fat 0.01g 1.41g 6%
Fats 0.42g 4.4g 6%
Magnesium 32mg 14mg 4%
Sodium 20mg 49mg 1%
Monounsaturated fat 0.092g 0.63g 1%
Carbs 4.67g 3.76g 0%
Net carbs 1.47g 3.76g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Mustard Greens Raw
422%
Liver
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.4g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.1)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
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.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.