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  6. Mustard Greens Raw vs. Swiss cheese

Mustard Greens Raw vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between mustard Greens Raw and Swiss cheese

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than Swiss cheese.
  • Mustard Greens Raw are lower in saturated fat.

Specific food types used in this comparison are Mustard greens, raw and Cheese, swiss.

Infographic

Mustard Greens Raw vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +433.3%
Contains more IronIron +1161.5%
Contains more CopperCopper +251.1%
Contains less SodiumSodium -89.3%
Contains more CalciumCalcium +673.9%
Contains more ZincZinc +1648%
Contains more PhosphorusPhosphorus +889.7%
Contains more SeleniumSelenium +3233.3%
~equal in Magnesium ~33mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +235%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B6Vitamin B6 +153.5%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +90.7%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3000%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Swiss cheese DV% diff.
Vitamin K 257.5µg 1.4µg 213%
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.01g 18.227g 83%
Vitamin C 70mg 0mg 78%
Calcium 115mg 890mg 78%
Phosphorus 58mg 574mg 74%
Selenium 0.9µg 30µg 53%
Protein 2.86g 26.96g 48%
Fats 0.42g 30.99g 47%
Zinc 0.25mg 4.37mg 37%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.092g 8.046g 20%
Iron 1.64mg 0.13mg 19%
Calories 27kcal 393kcal 18%
Vitamin B2 0.11mg 0.302mg 15%
Vitamin A 151µg 288µg 15%
Copper 0.165mg 0.047mg 13%
Fiber 3.2g 0g 13%
Potassium 384mg 72mg 9%
Vitamin E 2.01mg 0.6mg 9%
Polyunsaturated fat 0.038g 1.341g 9%
Vitamin B6 0.18mg 0.071mg 8%
Sodium 20mg 187mg 7%
Vitamin B1 0.08mg 0.011mg 6%
Vitamin B3 0.8mg 0.064mg 5%
Vitamin B5 0.21mg 0.353mg 3%
Choline 0.5mg 15.5mg 3%
Manganese 0.026mg 1%
Folate 12µg 10µg 1%
Carbs 4.67g 1.44g 1%
Net carbs 1.47g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 1.32g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +224.3%
Contains more WaterWater +141%
Contains more ProteinProtein +842.7%
Contains more FatsFats +7278.6%
Contains more OtherOther +120.7%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8645.7%
Contains more Poly. FatPolyunsaturated fat +3428.9%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.