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  6. Mustard Greens Raw vs. Salami

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

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How are mustard Greens Raw and salami different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A; however, salami is richer in vitamin B12, selenium, vitamin B3, and zinc.
  • Daily need coverage for vitamin K for mustard Greens Raw is 212% higher.
  • Mustard Greens Raw have less sodium.

Mustard greens, raw and Salami, cooked, beef, and pork are the varieties used in this article.

Infographic

Mustard Greens Raw vs Salami 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%
Salami
Salami
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +21.5%
Contains less SodiumSodium -98.9%
Contains more CopperCopper +116.4%
Contains more ZincZinc +1072%
Contains more PhosphorusPhosphorus +229.3%
Contains more SeleniumSelenium +3377.8%
~equal in Iron ~1.56mg

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%
Salami
Salami
8
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% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +813.6%
Contains more Vitamin KVitamin K +7946.9%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin B2Vitamin B2 +224.5%
Contains more Vitamin B3Vitamin B3 +656.6%
Contains more Vitamin B5Vitamin B5 +471.9%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18600%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Salami DV% diff.
Vitamin K 257.5µg 3.2µg 212%
Vitamin C 70mg 0mg 78%
Sodium 20mg 1740mg 75%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.9µg 31.3µg 55%
Manganese 0.978mg 43%
Saturated fat 0.01g 9.316g 42%
Fats 0.42g 25.9g 39%
Protein 2.86g 21.85g 38%
Vitamin B3 0.8mg 6.053mg 33%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.092g 11.127g 28%
Zinc 0.25mg 2.93mg 24%
Vitamin B1 0.08mg 0.367mg 24%
Vitamin B6 0.18mg 0.459mg 21%
Copper 0.165mg 0.357mg 21%
Vitamin B5 0.21mg 1.201mg 20%
Phosphorus 58mg 191mg 19%
Vitamin B2 0.11mg 0.357mg 19%
Vitamin A 151µg 0µg 17%
Choline 0.5mg 93.5mg 17%
Polyunsaturated fat 0.038g 2.529g 17%
Calories 27kcal 336kcal 15%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.22mg 12%
Calcium 115mg 15mg 10%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 41IU 5%
Magnesium 32mg 19mg 3%
Potassium 384mg 316mg 2%
Folate 12µg 3µg 2%
Iron 1.64mg 1.56mg 1%
Carbs 4.67g 2.4g 1%
Net carbs 1.47g 2.4g N/A
Sugar 1.32g 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.114mg 0%
Threonine 0.521mg 0%
Isoleucine 0.675mg 0%
Leucine 0.929mg 0%
Lysine 1.107mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.481mg 0%
Valine 0.668mg 0%
Histidine 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

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
Salami
Salami
3
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more CarbsCarbs +94.6%
Contains more WaterWater +100.7%
Contains more ProteinProtein +664%
Contains more FatsFats +6066.7%
Contains more OtherOther +245.2%

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
Salami
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +11994.6%
Contains more Poly. FatPolyunsaturated fat +6555.3%

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.