Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Rib eye steak

Mustard Greens Raw vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

What are the differences between mustard Greens Raw and rib eye steak?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of rib eye steak is lower.

We used Mustard greens, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

Infographic

Mustard Greens Raw vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +47.7%
Contains more CopperCopper +106.3%
Contains less SodiumSodium -63%
Contains more IronIron +36.6%
Contains more ZincZinc +2264%
Contains more PhosphorusPhosphorus +162.1%
Contains more SeleniumSelenium +3200%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1787.5%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +513.5%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin B6Vitamin B6 +165%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +9660%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.5%
Contains more OtherOther +13400%
Contains more ProteinProtein +728.3%
Contains more FatsFats +5092.9%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11333.7%
Contains more Poly. FatPolyunsaturated fat +2602.6%

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 Rib eye steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Rib eye steak DV% diff.
Vitamin K 257.5µg 1.6µg 213%
Vitamin B12 0µg 2.1µg 88%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 29.7µg 52%
Zinc 0.25mg 5.91mg 51%
Saturated fat 0.01g 9.684g 44%
Protein 2.86g 23.69g 42%
Fats 0.42g 21.81g 33%
Cholesterol 0mg 80mg 27%
Vitamin B3 0.8mg 4.908mg 26%
Monounsaturated fat 0.092g 10.519g 26%
Vitamin B6 0.18mg 0.477mg 23%
Vitamin A 151µg 8µg 16%
Vitamin B2 0.11mg 0.287mg 14%
Vitamin E 2.01mg 0.1mg 13%
Calories 27kcal 291kcal 13%
Phosphorus 58mg 152mg 13%
Fiber 3.2g 0g 13%
Calcium 115mg 11mg 10%
Copper 0.165mg 0.08mg 9%
Choline 0.5mg 48.8mg 9%
Iron 1.64mg 2.24mg 8%
Polyunsaturated fat 0.038g 1.027g 7%
Vitamin B5 0.21mg 0.536mg 7%
Potassium 384mg 260mg 4%
Manganese 0.08mg 3%
Folate 12µg 6µg 2%
Magnesium 32mg 22mg 2%
Carbs 4.67g 0g 2%
Vitamin B1 0.08mg 0.071mg 1%
Vitamin D 0µg 0.2µg 1%
Sodium 20mg 54mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 9.674g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is richer in minerals?
?
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.
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.