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  6. Mustard Greens Raw vs. Soft serve

Mustard Greens Raw vs. Soft serve — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and soft serve?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, and fiber, yet soft serve is richer in vitamin B12.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Mustard Greens Raw have 88 times more vitamin C than soft serve. Mustard Greens Raw have 70mg of vitamin C, while soft serve has 0.8mg.
  • Mustard Greens Raw contain less saturated fat.
  • Mustard Greens Raw have a lower glycemic index than soft serve.

We used Mustard greens, raw and Ice cream, soft serve, chocolate types in this comparison.

Infographic

Mustard Greens Raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +116.9%
Contains more IronIron +681%
Contains more CopperCopper +450%
Contains less SodiumSodium -67.2%
Contains more CalciumCalcium +13.9%
Contains more ZincZinc +108%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +233.3%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +8650%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B3Vitamin B3 +742.1%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +28511.1%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5100%
~equal in Vitamin A ~162µg

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% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +51.7%
Contains more OtherOther +50%
Contains more ProteinProtein +43.4%
Contains more FatsFats +2995.2%
Contains more CarbsCarbs +375.4%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3693.5%
Contains more Poly. FatPolyunsaturated fat +1110.5%

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 Soft serve
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Soft serve DV% diff.
Vitamin K 257.5µg 0.9µg 214%
Vitamin C 70mg 0.8mg 77%
Saturated fat 0.01g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.42g 13g 19%
Iron 1.64mg 0.21mg 18%
Copper 0.165mg 0.03mg 15%
Calories 27kcal 222kcal 10%
Vitamin B6 0.18mg 0.048mg 10%
Fiber 3.2g 0.7g 10%
Vitamin E 2.01mg 0.61mg 9%
Monounsaturated fat 0.092g 3.49g 8%
Phosphorus 58mg 116mg 8%
Vitamin B5 0.21mg 0.506mg 6%
Potassium 384mg 177mg 6%
Vitamin B2 0.11mg 0.182mg 6%
Carbs 4.67g 22.2g 6%
Choline 0.5mg 26mg 5%
Magnesium 32mg 12mg 5%
Vitamin B3 0.8mg 0.095mg 4%
Selenium 0.9µg 3µg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Polyunsaturated fat 0.038g 0.46g 3%
Vitamin B1 0.08mg 0.049mg 3%
Protein 2.86g 4.1g 2%
Calcium 115mg 131mg 2%
Sodium 20mg 61mg 2%
Zinc 0.25mg 0.52mg 2%
Caffeine 0mg 2mg 1%
Folate 12µg 9µg 1%
Vitamin A 151µg 162µg 1%
Net carbs 1.47g 21.5g N/A
Sugar 1.32g 21.16g N/A
Manganese 0.005mg 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 19.84g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 7.45g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 47)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.