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  6. Mustard Greens Raw vs. Steak

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

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What are the differences between mustard Greens Raw and steak?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet 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 steak is lower.

We used Mustard greens, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Mustard Greens Raw vs 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +37.6%
Contains more CopperCopper +94.1%
Contains less SodiumSodium -65.5%
Contains more IronIron +46.3%
Contains more ZincZinc +2436%
Contains more PhosphorusPhosphorus +181%
Contains more SeleniumSelenium +3433.3%
~equal in Manganese ~mg

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%
Steak
Steak
5
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +543.6%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Steak DV% diff.
Vitamin K 257.5µg 1.6µg 213%
Vitamin B12 0µg 2.2µg 92%
Vitamin C 70mg 0mg 78%
Selenium 0.9µg 31.8µg 56%
Zinc 0.25mg 6.34mg 55%
Protein 2.86g 24.85g 44%
Saturated fat 0.01g 8.443g 38%
Fats 0.42g 19.02g 29%
Vitamin B3 0.8mg 5.149mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B6 0.18mg 0.5mg 25%
Monounsaturated fat 0.092g 9.171g 23%
Vitamin A 151µg 7µg 16%
Vitamin B2 0.11mg 0.301mg 15%
Phosphorus 58mg 163mg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Calories 27kcal 271kcal 12%
Calcium 115mg 12mg 10%
Iron 1.64mg 2.4mg 10%
Copper 0.165mg 0.085mg 9%
Polyunsaturated fat 0.038g 0.896g 6%
Vitamin B5 0.21mg 4%
Potassium 384mg 279mg 3%
Sodium 20mg 58mg 2%
Carbs 4.67g 0g 2%
Magnesium 32mg 23mg 2%
Folate 12µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.08mg 0.074mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
Choline 0.5mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.2%
Contains more OtherOther +150%
Contains more ProteinProtein +768.9%
Contains more FatsFats +4428.6%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9868.5%
Contains more Poly. FatPolyunsaturated fat +2257.9%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.