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  6. Omelette vs. Mustard Greens Raw

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

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Significant differences between omelette and mustard Greens Raw

  • Omelette is richer in selenium, choline, vitamin B12, vitamin B5, and vitamin B2, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 211% more than omelette.
  • Mustard Greens Raw have a higher glycemic index (32) than omelette (0).

Specific food types used in this comparison are Egg, whole, cooked, omelet and Mustard greens, raw.

Infographic

Omelette vs Mustard Greens Raw 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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%
Contains more ZincZinc +336%
Contains more PhosphorusPhosphorus +187.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +139.6%
Contains more PotassiumPotassium +228.2%
Contains more IronIron +10.8%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -87.1%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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%
Contains more Vitamin AVitamin A +13.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +513.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +49420%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +55.8%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin KVitamin K +5622.2%

All nutrients comparison - raw data values

Nutrient Omelette Mustard Greens Raw DV% diff.
Vitamin K 4.5µg 257.5µg 211%
Cholesterol 313mg 0mg 104%
Vitamin C 0mg 70mg 78%
Choline 247.6mg 0.5mg 45%
Selenium 25.8µg 0.9µg 45%
Vitamin B12 0.76µg 0µg 32%
Vitamin B5 1.289mg 0.21mg 22%
Vitamin B2 0.386mg 0.11mg 21%
Polyunsaturated fat 2.712g 0.038g 18%
Fats 11.66g 0.42g 17%
Phosphorus 167mg 58mg 16%
Saturated fat 3.319g 0.01g 15%
Protein 10.57g 2.86g 15%
Fiber 0g 3.2g 13%
Monounsaturated fat 4.843g 0.092g 12%
Copper 0.063mg 0.165mg 11%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Potassium 117mg 384mg 8%
Zinc 1.09mg 0.25mg 8%
Calcium 48mg 115mg 7%
Folate 39µg 12µg 7%
Calories 154kcal 27kcal 6%
Sodium 155mg 20mg 6%
Magnesium 11mg 32mg 5%
Vitamin B3 0.064mg 0.8mg 5%
Vitamin E 1.29mg 2.01mg 5%
Vitamin B1 0.034mg 0.08mg 4%
Vitamin B6 0.143mg 0.18mg 3%
Vitamin A 172µg 151µg 2%
Iron 1.48mg 1.64mg 2%
Manganese 0.024mg 1%
Carbs 0.64g 4.67g 1%
Net carbs 0.64g 1.47g N/A
Sugar 0.31g 1.32g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +269.6%
Contains more FatsFats +2676.2%
Contains more CarbsCarbs +629.7%
Contains more WaterWater +19.1%
Contains more OtherOther +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +5164.1%
Contains more Poly. FatPolyunsaturated fat +7036.8%
Contains less Sat. FatSaturated fat -99.7%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.