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  6. Mustard Greens Raw vs. Waffle

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

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What are the differences between mustard Greens Raw and waffle?

  • Mustard Greens Raw are higher in vitamin C and vitamin A, yet waffle is higher in selenium, phosphorus, vitamin B2, vitamin B1, and calcium.
  • Waffle's daily need coverage for selenium is 82% more.
  • Mustard Greens Raw have 175 times more vitamin C than waffle. While mustard Greens Raw have 70mg of vitamin C, waffle has only 0.4mg.
  • 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 Waffles, plain, prepared from recipe types in this article.

Infographic

Mustard Greens Raw vs Waffle 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%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +141.5%
Contains more CopperCopper +166.1%
Contains less SodiumSodium -96.1%
Contains more CalciumCalcium +121.7%
Contains more IronIron +40.9%
Contains more ZincZinc +172%
Contains more PhosphorusPhosphorus +227.6%
Contains more SeleniumSelenium +5033.3%

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%
Waffle
Waffle
6
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% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +132.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +228.8%
Contains more Vitamin B2Vitamin B2 +215.5%
Contains more Vitamin B3Vitamin B3 +159.1%
Contains more Vitamin B5Vitamin B5 +131%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Waffle DV% diff.
Vitamin K 257.5µg 215%
Selenium 0.9µg 46.2µg 82%
Vitamin C 70mg 0.4mg 77%
Polyunsaturated fat 0.038g 6.785g 45%
Cholesterol 0mg 69mg 23%
Fats 0.42g 14.1g 21%
Sodium 20mg 511mg 21%
Phosphorus 58mg 190mg 19%
Vitamin B2 0.11mg 0.347mg 18%
Vitamin B1 0.08mg 0.263mg 15%
Calcium 115mg 255mg 14%
Saturated fat 0.01g 2.866g 13%
Vitamin E 2.01mg 13%
Calories 27kcal 291kcal 13%
Fiber 3.2g 13%
Manganese 0.265mg 12%
Copper 0.165mg 0.062mg 11%
Vitamin B6 0.18mg 0.056mg 10%
Vitamin A 151µg 65µg 10%
Protein 2.86g 7.9g 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.092g 3.521g 9%
Carbs 4.67g 32.9g 9%
Folate 12µg 46µg 9%
Vitamin B3 0.8mg 2.073mg 8%
Iron 1.64mg 2.31mg 8%
Potassium 384mg 159mg 7%
Vitamin B5 0.21mg 0.485mg 6%
Zinc 0.25mg 0.68mg 4%
Magnesium 32mg 19mg 3%
Net carbs 1.47g 32.9g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +116%
Contains more ProteinProtein +176.2%
Contains more FatsFats +3257.1%
Contains more CarbsCarbs +604.5%
Contains more OtherOther +129.6%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3727.2%
Contains more Poly. FatPolyunsaturated fat +17755.3%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.