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  6. Pancake vs. Mustard Greens Raw

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

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Summary of differences between pancake and mustard Greens Raw

  • Pancake has more selenium, phosphorus, vitamin B2, and calcium, while mustard Greens Raw have more vitamin C, vitamin A, and copper.
  • Mustard Greens Raw cover your daily need for vitamin C, 77% more than pancake.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pancake is 66.

These are the specific foods used in this comparison Pancakes, plain, prepared from recipe and Mustard greens, raw.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +90.4%
Contains more ZincZinc +124%
Contains more PhosphorusPhosphorus +174.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1555.6%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +190.9%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -95.4%
~equal in Iron ~1.64mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
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 B1Vitamin B1 +151.3%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +95.9%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +179.6%
Contains more Vitamin B6Vitamin B6 +291.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pancake Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0.3mg 70mg 77%
Polyunsaturated fat 4.447g 0.038g 29%
Selenium 14.9µg 0.9µg 25%
Cholesterol 59mg 0mg 20%
Sodium 439mg 20mg 18%
Fats 9.7g 0.42g 14%
Phosphorus 159mg 58mg 14%
Vitamin B2 0.281mg 0.11mg 13%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Copper 0.049mg 0.165mg 13%
Vitamin A 54µg 151µg 11%
Calories 227kcal 27kcal 10%
Saturated fat 2.122g 0.01g 10%
Vitamin B6 0.046mg 0.18mg 10%
Vitamin B1 0.201mg 0.08mg 10%
Calcium 219mg 115mg 10%
Manganese 0.2mg 9%
Vitamin B12 0.22µg 0µg 9%
Carbs 28.3g 4.67g 8%
Folate 38µg 12µg 7%
Protein 6.4g 2.86g 7%
Potassium 132mg 384mg 7%
Monounsaturated fat 2.474g 0.092g 6%
Vitamin B3 1.567mg 0.8mg 5%
Vitamin B5 0.405mg 0.21mg 4%
Magnesium 16mg 32mg 4%
Zinc 0.56mg 0.25mg 3%
Iron 1.8mg 1.64mg 2%
Net carbs 28.3g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +123.8%
Contains more FatsFats +2209.5%
Contains more CarbsCarbs +506%
Contains more OtherOther +100%
Contains more WaterWater +71.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +2589.1%
Contains more Poly. FatPolyunsaturated fat +11602.6%
Contains less Sat. FatSaturated fat -99.5%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.