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  6. Mustard Greens Raw vs. Pork jowl

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

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A recap on differences between mustard Greens Raw and pork jowl

  • Mustard Greens Raw have more vitamin C, vitamin A, iron, copper, and fiber; however, pork jowl is higher in vitamin B12, vitamin B1, and vitamin B3.
  • Pork jowl covers your daily saturated fat needs 126% more than mustard Greens Raw.
  • Mustard Greens Raw have less saturated fat.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Pork, fresh, variety meats, and by-products, jowl, raw.

Infographic

Mustard Greens Raw vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +2775%
Contains more PotassiumPotassium +159.5%
Contains more IronIron +290.5%
Contains more CopperCopper +312.5%
Contains less SodiumSodium -20%
Contains more ZincZinc +236%
Contains more PhosphorusPhosphorus +48.3%
Contains more SeleniumSelenium +66.7%

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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +593.1%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +382.5%
Contains more Vitamin B2Vitamin B2 +114.5%
Contains more Vitamin B3Vitamin B3 +466.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pork jowl DV% diff.
Vitamin K 257.5µg 215%
Saturated fat 0.01g 25.26g 115%
Fats 0.42g 69.61g 106%
Monounsaturated fat 0.092g 32.89g 82%
Vitamin C 70mg 0mg 78%
Polyunsaturated fat 0.038g 8.11g 54%
Vitamin B12 0µg 0.82µg 34%
Calories 27kcal 655kcal 31%
Cholesterol 0mg 90mg 30%
Vitamin B1 0.08mg 0.386mg 26%
Vitamin B3 0.8mg 4.535mg 23%
Vitamin A 151µg 3µg 16%
Iron 1.64mg 0.42mg 15%
Copper 0.165mg 0.04mg 14%
Fiber 3.2g 0g 13%
Calcium 115mg 4mg 11%
Vitamin E 2.01mg 0.29mg 11%
Vitamin B2 0.11mg 0.236mg 10%
Magnesium 32mg 3mg 7%
Vitamin B6 0.18mg 0.09mg 7%
Potassium 384mg 148mg 7%
Protein 2.86g 6.38g 7%
Zinc 0.25mg 0.84mg 5%
Phosphorus 58mg 86mg 4%
Folate 12µg 1µg 3%
Carbs 4.67g 0g 2%
Vitamin B5 0.21mg 0.25mg 1%
Selenium 0.9µg 1.5µg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Sodium 20mg 25mg 0%
Manganese 0.005mg 0%
Choline 0.5mg 0%
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +308.7%
Contains more ProteinProtein +123.1%
Contains more FatsFats +16473.8%
Contains more OtherOther +34.8%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +35650%
Contains more Poly. FatPolyunsaturated fat +21242.1%

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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.