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  6. Mustard Greens Raw vs. Veggie burger

Mustard Greens Raw vs. Veggie burger — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and veggie burgers?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, folate, phosphorus, and vitamin B3.
  • Veggie burgers' daily need coverage for vitamin B1 is 214% more.
  • Mustard Greens Raw have 189 times more vitamin A than veggie burgers. While mustard Greens Raw have 3024IU of vitamin A, veggie burgers have only 16IU.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Veggie burgers or soyburgers, unprepared types in this article.

Infographic

Mustard Greens Raw vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -96.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +18.3%
Contains more IronIron +47%
Contains more CopperCopper +21.2%
Contains more ZincZinc +404%
Contains more PhosphorusPhosphorus +255.2%
Contains more SeleniumSelenium +2411.1%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +1455.6%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin KVitamin K +6031%
Contains more Vitamin B1Vitamin B1 +3213.8%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B3Vitamin B3 +369.1%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +3780%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Veggie burger DV% diff.
Vitamin B1 0.08mg 2.651mg 214%
Vitamin K 257.5µg 4.2µg 211%
Vitamin B12 0µg 2.01µg 84%
Vitamin C 70mg 4.5mg 73%
Manganese 0.951mg 41%
Selenium 0.9µg 22.6µg 39%
Folate 12µg 124µg 28%
Protein 2.86g 15.7g 26%
Sodium 20mg 569mg 24%
Phosphorus 58mg 206mg 21%
Vitamin B3 0.8mg 3.753mg 18%
Vitamin A 151µg 1µg 17%
Polyunsaturated fat 0.038g 2.023g 13%
Vitamin E 2.01mg 0.23mg 12%
Vitamin B2 0.11mg 0.244mg 10%
Iron 1.64mg 2.41mg 10%
Zinc 0.25mg 1.26mg 9%
Vitamin B6 0.18mg 0.303mg 9%
Fats 0.42g 6.3g 9%
Calories 27kcal 177kcal 8%
Fiber 3.2g 4.9g 7%
Saturated fat 0.01g 1.44g 7%
Magnesium 32mg 56mg 6%
Monounsaturated fat 0.092g 1.778g 4%
Copper 0.165mg 0.2mg 4%
Choline 0.5mg 19.4mg 3%
Carbs 4.67g 14.27g 3%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Calcium 115mg 136mg 2%
Vitamin B5 0.21mg 0.289mg 2%
Potassium 384mg 333mg 2%
Net carbs 1.47g 9.37g N/A
Sugar 1.32g 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +48.2%
Contains more ProteinProtein +449%
Contains more FatsFats +1400%
Contains more CarbsCarbs +205.6%
Contains more OtherOther +86.7%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +1832.6%
Contains more Poly. FatPolyunsaturated fat +5223.7%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.