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  6. Mustard Greens Raw vs. Taco

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

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Important differences between mustard Greens Raw and taco

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and copper; however, taco is richer in vitamin B12, phosphorus, selenium, and zinc.
  • Mustard Greens Raw' daily need coverage for vitamin K is 202% more.
  • Mustard Greens Raw contain 175 times more vitamin C than taco. Mustard Greens Raw contain 70mg of vitamin C, while taco contains 0.4mg.
  • Mustard Greens Raw contain less sodium.

The food varieties used in the comparison are Mustard greens, raw and Fast foods, taco with beef, cheese, and lettuce, hard shell.

Infographic

Mustard Greens Raw vs Taco 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%
Taco
Taco
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +37.8%
Contains more CopperCopper +114.3%
Contains less SodiumSodium -95%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +206.9%
Contains more SeleniumSelenium +922.2%
~equal in Magnesium ~32mg

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%
Taco
Taco
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +655%
Contains more Vitamin EVitamin E +235%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +1583%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +6300%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Taco DV% diff.
Vitamin K 257.5µg 15.3µg 202%
Vitamin C 70mg 0.4mg 77%
Vitamin B12 0µg 0.93µg 39%
Polyunsaturated fat 0.038g 3.042g 20%
Saturated fat 0.01g 4.384g 20%
Fats 0.42g 12.7g 19%
Phosphorus 58mg 178mg 17%
Sodium 20mg 397mg 16%
Selenium 0.9µg 9.2µg 15%
Vitamin A 151µg 20µg 15%
Zinc 0.25mg 1.75mg 14%
Protein 2.86g 8.86g 12%
Monounsaturated fat 0.092g 4.411g 11%
Manganese 0.249mg 11%
Calories 27kcal 226kcal 10%
Copper 0.165mg 0.077mg 10%
Vitamin E 2.01mg 0.6mg 9%
Cholesterol 0mg 28mg 9%
Vitamin B6 0.18mg 0.09mg 7%
Iron 1.64mg 1.19mg 6%
Choline 0.5mg 32mg 6%
Starch 14.78g 6%
Carbs 4.67g 19.85g 5%
Potassium 384mg 209mg 5%
Vitamin B3 0.8mg 1.65mg 5%
Vitamin B2 0.11mg 0.06mg 4%
Vitamin B5 0.21mg 4%
Fiber 3.2g 3.9g 3%
Calcium 115mg 89mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Folate 12µg 19µg 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.47g 15.95g N/A
Magnesium 32mg 32mg 0%
Sugar 1.32g 0.9g N/A
Trans fat 0g 0.467g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g 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
Taco
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +59.1%
Contains more ProteinProtein +209.8%
Contains more FatsFats +2923.8%
Contains more CarbsCarbs +325.1%
Contains more OtherOther +16.3%

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
Taco
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4694.6%
Contains more Poly. FatPolyunsaturated fat +7905.3%

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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.