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  6. Mustard Greens Raw vs. Turkey meat

Mustard Greens Raw vs. Turkey meat — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and turkey meat?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, yet turkey meat is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Turkey meat has a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Turkey, whole, meat, and skin, cooked, roasted types in this comparison.

Infographic

Mustard Greens Raw vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +50.5%
Contains more CopperCopper +77.4%
Contains less SodiumSodium -80.6%
Contains more ZincZinc +892%
Contains more PhosphorusPhosphorus +284.5%
Contains more SeleniumSelenium +3211.1%
~equal in Magnesium ~30mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1158.3%
Contains more Vitamin EVitamin E +2771.4%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +1096.6%
Contains more Vitamin B5Vitamin B5 +351.4%
Contains more Vitamin B6Vitamin B6 +242.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17380%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Turkey meat DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 0mg 78%
Vitamin B3 0.8mg 9.573mg 55%
Selenium 0.9µg 29.8µg 53%
Protein 2.86g 28.55g 51%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.18mg 0.616mg 34%
Phosphorus 58mg 223mg 24%
Zinc 0.25mg 2.48mg 20%
Choline 0.5mg 87.4mg 16%
Vitamin B5 0.21mg 0.948mg 15%
Vitamin A 151µg 12µg 15%
Polyunsaturated fat 0.038g 2.119g 14%
Fiber 3.2g 0g 13%
Vitamin B2 0.11mg 0.281mg 13%
Vitamin E 2.01mg 0.07mg 13%
Fats 0.42g 7.39g 11%
Calcium 115mg 14mg 10%
Saturated fat 0.01g 2.155g 10%
Calories 27kcal 189kcal 8%
Copper 0.165mg 0.093mg 8%
Iron 1.64mg 1.09mg 7%
Monounsaturated fat 0.092g 2.647g 6%
Sodium 20mg 103mg 4%
Potassium 384mg 239mg 4%
Vitamin B1 0.08mg 0.045mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Carbs 4.67g 0.06g 2%
Manganese 0.014mg 1%
Folate 12µg 9µg 1%
Net carbs 1.47g 0.06g N/A
Magnesium 32mg 30mg 0%
Sugar 1.32g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +7683.3%
Contains more WaterWater +42.8%
Contains more OtherOther +181.3%
Contains more ProteinProtein +898.3%
Contains more FatsFats +1659.5%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +2777.2%
Contains more Poly. FatPolyunsaturated fat +5476.3%

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.