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  6. Mustard Greens Raw vs. Yolk

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

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A recap on the differences between mustard Greens Raw and yolk

  • Mustard Greens Raw have more vitamin K and vitamin C; however, yolk is higher in choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin D.
  • Yolk covers your daily cholesterol needs 362% more than mustard Greens Raw.
  • Mustard Greens Raw have less saturated fat.
  • The glycemic index of mustard Greens Raw is higher.

Food varieties used in this article are Mustard greens, raw and Egg, yolk, raw, fresh.

Infographic

Mustard Greens Raw vs Yolk 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%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +252.3%
Contains more CopperCopper +114.3%
Contains less SodiumSodium -58.3%
Contains more CalciumCalcium +12.2%
Contains more IronIron +66.5%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +572.4%
Contains more SeleniumSelenium +6122.2%

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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +3233.3%
Contains more Vitamin KVitamin K +36685.7%
Contains more Vitamin AVitamin A +152.3%
Contains more Vitamin EVitamin E +28.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B5Vitamin B5 +1323.8%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1116.7%
Contains more CholineCholine +163940%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Vitamin K 257.5µg 0.7µg 214%
Choline 0.5mg 820.2mg 149%
Selenium 0.9µg 56µg 100%
Vitamin B12 0µg 1.95µg 81%
Vitamin C 70mg 0mg 78%
Vitamin B5 0.21mg 2.99mg 56%
Phosphorus 58mg 390mg 47%
Saturated fat 0.01g 9.551g 43%
Fats 0.42g 26.54g 40%
Folate 12µg 146µg 34%
Vitamin B2 0.11mg 0.528mg 32%
Monounsaturated fat 0.092g 11.738g 29%
Polyunsaturated fat 0.038g 4.204g 28%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin A 151µg 381µg 26%
Protein 2.86g 15.86g 26%
Zinc 0.25mg 2.3mg 19%
Calories 27kcal 322kcal 15%
Iron 1.64mg 2.73mg 14%
Vitamin B6 0.18mg 0.35mg 13%
Fiber 3.2g 0g 13%
Copper 0.165mg 0.077mg 10%
Vitamin B1 0.08mg 0.176mg 8%
Potassium 384mg 109mg 8%
Magnesium 32mg 5mg 6%
Vitamin B3 0.8mg 0.024mg 5%
Vitamin E 2.01mg 2.58mg 4%
Manganese 0.055mg 2%
Sodium 20mg 48mg 1%
Calcium 115mg 129mg 1%
Carbs 4.67g 3.59g 0%
Net carbs 1.47g 3.59g N/A
Sugar 1.32g 0.56g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g 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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +30.1%
Contains more WaterWater +73.4%
Contains more ProteinProtein +454.5%
Contains more FatsFats +6219%
Contains more OtherOther +25.9%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12658.7%
Contains more Poly. FatPolyunsaturated fat +10963.2%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.