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  6. Mustard Greens Raw vs. Spätzle

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

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Significant differences between mustard Greens Raw and spätzle

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, vitamin B6, calcium, and potassium, while spätzle is higher in selenium.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than spätzle.

Specific food types used in this comparison are Mustard greens, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Mustard Greens Raw vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +910.5%
Contains more IronIron +173.3%
Contains more CopperCopper +68.4%
Contains less SodiumSodium -87.9%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +31%
Contains more SeleniumSelenium +2555.6%

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% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5040%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Spätzle DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 23.9µg 42%
Vitamin A 151µg 6µg 16%
Manganese 0.315mg 14%
Iron 1.64mg 0.6mg 13%
Vitamin E 2.01mg 0.17mg 12%
Vitamin B6 0.18mg 0.046mg 10%
Potassium 384mg 38mg 10%
Calcium 115mg 12mg 10%
Cholesterol 0mg 29mg 10%
Fiber 3.2g 1.2g 8%
Copper 0.165mg 0.098mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Carbs 4.67g 25.16g 7%
Sodium 20mg 165mg 6%
Calories 27kcal 138kcal 6%
Choline 0.5mg 25.7mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B1 0.08mg 0.03mg 4%
Zinc 0.25mg 0.65mg 4%
Phosphorus 58mg 76mg 3%
Fats 0.42g 2.07g 3%
Vitamin B3 0.8mg 0.4mg 3%
Polyunsaturated fat 0.038g 0.552g 3%
Protein 2.86g 4.54g 3%
Magnesium 32mg 21mg 3%
Saturated fat 0.01g 0.419g 2%
Folate 12µg 7µg 1%
Monounsaturated fat 0.092g 0.581g 1%
Vitamin B5 0.21mg 0.263mg 1%
Net carbs 1.47g 23.96g N/A
Sugar 1.32g 0.4g N/A
Trans fat 0g 0.029g N/A
Tryptophan 0.043mg 0%
Threonine 0.138mg 0%
Isoleucine 0.19mg 0%
Leucine 0.365mg 0%
Lysine 0.137mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.24mg 0%
Valine 0.22mg 0%
Histidine 0.121mg 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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more WaterWater +33.9%
Contains more OtherOther +170%
Contains more ProteinProtein +58.7%
Contains more FatsFats +392.9%
Contains more CarbsCarbs +438.8%

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +531.5%
Contains more Poly. FatPolyunsaturated fat +1352.6%

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.