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  6. Mustard Greens Raw vs. Pumpkin pie

Mustard Greens Raw vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and pumpkin pie?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, iron, vitamin B6, and vitamin E, yet pumpkin pie is richer in vitamin B12 and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 204% higher.
  • Mustard Greens Raw contain less sodium.
  • Mustard Greens Raw have a lower glycemic index than pumpkin pie.

We used Mustard greens, raw and Pie, pumpkin, commercially prepared types in this comparison.

Infographic

Mustard Greens Raw vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +79.7%
Contains more PotassiumPotassium +129.9%
Contains more IronIron +82.2%
Contains more CopperCopper +11.5%
Contains less SodiumSodium -91.6%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +39.7%
Contains more SeleniumSelenium +500%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +164.5%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +1850.8%
Contains more Vitamin AVitamin A +196.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +116.7%
Contains more CholineCholine +7400%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pumpkin pie DV% diff.
Vitamin K 257.5µg 13.2µg 204%
Vitamin C 70mg 0mg 78%
Vitamin A 151µg 448µg 33%
Vitamin B12 0µg 0.35µg 15%
Fats 0.42g 9.75g 14%
Polyunsaturated fat 0.038g 1.77g 12%
Calories 27kcal 243kcal 11%
Monounsaturated fat 0.092g 4.6g 11%
Sodium 20mg 239mg 10%
Carbs 4.67g 34.83g 10%
Manganese 0.227mg 10%
Cholesterol 0mg 26mg 9%
Iron 1.64mg 0.9mg 9%
Vitamin B6 0.18mg 0.063mg 9%
Saturated fat 0.01g 1.988g 9%
Vitamin B1 0.08mg 0.177mg 8%
Vitamin E 2.01mg 0.76mg 8%
Selenium 0.9µg 5.4µg 8%
Choline 0.5mg 37.5mg 7%
Fiber 3.2g 1.8g 6%
Potassium 384mg 167mg 6%
Vitamin B5 0.21mg 0.452mg 5%
Calcium 115mg 64mg 5%
Magnesium 32mg 14mg 4%
Starch 10.73g 4%
Folate 12µg 26µg 4%
Fructose 2.85g 4%
Phosphorus 58mg 81mg 3%
Copper 0.165mg 0.148mg 2%
Vitamin B3 0.8mg 1.107mg 2%
Protein 2.86g 3.9g 2%
Vitamin B2 0.11mg 0.124mg 1%
Vitamin D 0µg 0.1µg 1%
Zinc 0.25mg 0.39mg 1%
Net carbs 1.47g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.32g 18.88g N/A
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +80%
Contains more OtherOther +19.5%
Contains more ProteinProtein +36.4%
Contains more FatsFats +2221.4%
Contains more CarbsCarbs +645.8%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +4900%
Contains more Poly. FatPolyunsaturated fat +4557.9%

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.