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  6. Mustard Greens Raw vs. Pot roast

Mustard Greens Raw vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and pot roast

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A, while pot roast has more vitamin B12, zinc, selenium, vitamin B3, and choline.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than pot roast.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Mustard greens, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Mustard Greens Raw vs Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +66.2%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -57.4%
Contains more IronIron +47.6%
Contains more ZincZinc +2564%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +2900%

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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +294.1%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin KVitamin K +14205.6%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +413.1%
Contains more Vitamin B5Vitamin B5 +171.9%
Contains more Vitamin B6Vitamin B6 +57.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +21940%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pot roast DV% diff.
Vitamin K 257.5µg 1.8µg 213%
Vitamin B12 0µg 2.13µg 89%
Vitamin C 70mg 0mg 78%
Zinc 0.25mg 6.66mg 58%
Protein 2.86g 28.94g 52%
Selenium 0.9µg 27µg 47%
Cholesterol 0mg 116mg 39%
Saturated fat 0.01g 7.548g 34%
Fats 0.42g 19.17g 29%
Vitamin B3 0.8mg 4.105mg 21%
Monounsaturated fat 0.092g 8.175g 20%
Choline 0.5mg 110.2mg 20%
Vitamin A 151µg 0µg 17%
Phosphorus 58mg 174mg 17%
Calories 27kcal 297kcal 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.51mg 10%
Calcium 115mg 16mg 10%
Iron 1.64mg 2.42mg 10%
Vitamin B6 0.18mg 0.283mg 8%
Copper 0.165mg 0.099mg 7%
Vitamin B5 0.21mg 0.571mg 7%
Potassium 384mg 231mg 5%
Vitamin B2 0.11mg 0.171mg 5%
Polyunsaturated fat 0.038g 0.708g 4%
Magnesium 32mg 19mg 3%
Carbs 4.67g 0g 2%
Vitamin B1 0.08mg 0.059mg 2%
Vitamin D 0µg 0.2µg 1%
Folate 12µg 9µg 1%
Vitamin D 0IU 8IU 1%
Sodium 20mg 47mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Manganese 0.01mg 0%
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.8%
Contains more OtherOther +-13600%
Contains more ProteinProtein +911.9%
Contains more FatsFats +4464.3%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8785.9%
Contains more Poly. FatPolyunsaturated fat +1763.2%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.