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  6. Mustard Greens Raw vs. Provolone

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

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A recap on differences between mustard Greens Raw and provolone

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, provolone is higher in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than provolone.
  • Mustard Greens Raw have less sodium.

Food varieties used in this article are Mustard greens, raw and Cheese, provolone.

Infographic

Mustard Greens Raw vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +178.3%
Contains more IronIron +215.4%
Contains more CopperCopper +534.6%
Contains less SodiumSodium -97.7%
Contains more CalciumCalcium +557.4%
Contains more ZincZinc +1192%
Contains more PhosphorusPhosphorus +755.2%
Contains more SeleniumSelenium +1511.1%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B3Vitamin B3 +412.8%
Contains more Vitamin B6Vitamin B6 +146.6%
Contains more Vitamin KVitamin K +11604.5%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +56.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Provolone DV% diff.
Vitamin K 257.5µg 2.2µg 213%
Vitamin C 70mg 0mg 78%
Saturated fat 0.01g 17.078g 78%
Calcium 115mg 756mg 64%
Phosphorus 58mg 496mg 63%
Vitamin B12 0µg 1.46µg 61%
Protein 2.86g 25.58g 45%
Fats 0.42g 26.62g 40%
Sodium 20mg 876mg 37%
Zinc 0.25mg 3.23mg 27%
Selenium 0.9µg 14.5µg 25%
Cholesterol 0mg 69mg 23%
Monounsaturated fat 0.092g 7.393g 18%
Vitamin B2 0.11mg 0.321mg 16%
Calories 27kcal 351kcal 16%
Copper 0.165mg 0.026mg 15%
Iron 1.64mg 0.52mg 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.23mg 12%
Vitamin A 151µg 236µg 9%
Vitamin B6 0.18mg 0.073mg 8%
Potassium 384mg 138mg 7%
Polyunsaturated fat 0.038g 0.769g 5%
Vitamin B1 0.08mg 0.019mg 5%
Vitamin B5 0.21mg 0.476mg 5%
Vitamin B3 0.8mg 0.156mg 4%
Choline 0.5mg 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 32mg 28mg 1%
Folate 12µg 10µg 1%
Carbs 4.67g 2.14g 1%
Net carbs 1.47g 2.14g N/A
Sugar 1.32g 0.56g N/A
Manganese 0.01mg 0%
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +118.2%
Contains more WaterWater +121.5%
Contains more ProteinProtein +794.4%
Contains more FatsFats +6238.1%
Contains more OtherOther +248.9%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +7935.9%
Contains more Poly. FatPolyunsaturated fat +1923.7%

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.