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  6. Mustard Greens Raw vs. White chocolate

Mustard Greens Raw vs. White chocolate — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and white chocolate?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, fiber, and copper, yet white chocolate is higher in vitamin B12, phosphorus, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 207% more.
  • Mustard Greens Raw have 140 times more vitamin C than white chocolate. While mustard Greens Raw have 70mg of vitamin C, white chocolate has only 0.5mg.
  • The amount of saturated fat in mustard Greens Raw is lower.

We used Mustard greens, raw and Candies, white chocolate types in this article.

Infographic

Mustard Greens Raw vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +34.3%
Contains more IronIron +583.3%
Contains more CopperCopper +175%
Contains less SodiumSodium -77.8%
Contains more CalciumCalcium +73%
Contains more ZincZinc +196%
Contains more PhosphorusPhosphorus +203.4%
Contains more SeleniumSelenium +400%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +13900%
Contains more Vitamin AVitamin A +1577.8%
Contains more Vitamin EVitamin E +109.4%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +2729.7%
Contains more FolateFolate +71.4%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin B5Vitamin B5 +189.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5800%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw White chocolate DV% diff.
Vitamin K 257.5µg 9.1µg 207%
Saturated fat 0.01g 19.412g 88%
Vitamin C 70mg 0.5mg 77%
Fats 0.42g 32.09g 49%
Calories 27kcal 539kcal 26%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.092g 9.097g 23%
Carbs 4.67g 59.24g 18%
Iron 1.64mg 0.24mg 18%
Phosphorus 58mg 176mg 17%
Vitamin A 151µg 9µg 16%
Vitamin B2 0.11mg 0.282mg 13%
Fiber 3.2g 0.2g 12%
Copper 0.165mg 0.06mg 12%
Vitamin B6 0.18mg 0.056mg 10%
Calcium 115mg 199mg 8%
Vitamin B5 0.21mg 0.608mg 8%
Selenium 0.9µg 4.5µg 7%
Polyunsaturated fat 0.038g 1.013g 7%
Vitamin E 2.01mg 0.96mg 7%
Cholesterol 0mg 21mg 7%
Protein 2.86g 5.87g 6%
Magnesium 32mg 12mg 5%
Choline 0.5mg 29.5mg 5%
Zinc 0.25mg 0.74mg 4%
Potassium 384mg 286mg 3%
Sodium 20mg 90mg 3%
Vitamin B1 0.08mg 0.063mg 1%
Folate 12µg 7µg 1%
Net carbs 1.47g 59.04g N/A
Sugar 1.32g 59g N/A
Manganese 0.008mg 0%
Vitamin B3 0.8mg 0.745mg 0%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +6876.9%
Contains more ProteinProtein +105.2%
Contains more FatsFats +7540.5%
Contains more CarbsCarbs +1168.5%
Contains more OtherOther +11.1%

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% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9788%
Contains more Poly. FatPolyunsaturated fat +2565.8%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.