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  6. Pastry vs. Mustard Greens Raw

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

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What are the differences between pastry and mustard Greens Raw?

  • Pastry is higher in selenium, vitamin B1, vitamin B3, folate, and vitamin B2, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 201% more.
  • Pastry has 964 times more saturated fat than mustard Greens Raw. While pastry has 9.643g of saturated fat, mustard Greens Raw have only 0.01g.
  • The glycemic index of mustard Greens Raw is lower.

We used Puff pastry, frozen, ready-to-bake and Mustard greens, raw types in this article.

Infographic

Pastry 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.
Pastry
Pastry
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 IronIron +56.1%
Contains more ZincZinc +112%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2588.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +529.5%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -92%
~equal in Phosphorus ~58mg

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.
Pastry
Pastry
5
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 +397.5%
Contains more Vitamin B2Vitamin B2 +157.3%
Contains more Vitamin B3Vitamin B3 +421%
Contains more FolateFolate +550%
Contains more CholineCholine +1180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +757.1%
Contains more Vitamin KVitamin K +1499.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Mustard Greens Raw DV% diff.
Vitamin K 16.1µg 257.5µg 201%
Vitamin C 0mg 70mg 78%
Fats 38.1g 0.42g 58%
Monounsaturated fat 21.597g 0.092g 54%
Saturated fat 9.643g 0.01g 44%
Selenium 24.2µg 0.9µg 42%
Polyunsaturated fat 4.894g 0.038g 32%
Vitamin B1 0.398mg 0.08mg 27%
Calories 551kcal 27kcal 26%
Manganese 0.488mg 21%
Vitamin B3 4.168mg 0.8mg 21%
Vitamin A 0µg 151µg 17%
Folate 78µg 12µg 17%
Carbs 45.1g 4.67g 13%
Vitamin B2 0.283mg 0.11mg 13%
Iron 2.56mg 1.64mg 12%
Vitamin B6 0.021mg 0.18mg 12%
Calcium 10mg 115mg 11%
Vitamin E 0.54mg 2.01mg 10%
Potassium 61mg 384mg 10%
Sodium 249mg 20mg 10%
Protein 7.3g 2.86g 9%
Fiber 1.5g 3.2g 7%
Copper 0.114mg 0.165mg 6%
Magnesium 16mg 32mg 4%
Vitamin B5 0mg 0.21mg 4%
Zinc 0.53mg 0.25mg 3%
Choline 6.4mg 0.5mg 1%
Net carbs 43.6g 1.47g N/A
Sugar 0.74g 1.32g N/A
Phosphorus 60mg 58mg 0%
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 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 +155.2%
Contains more FatsFats +8971.4%
Contains more CarbsCarbs +865.7%
Contains more WaterWater +967.1%
Contains more OtherOther +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 +23375%
Contains more Poly. FatPolyunsaturated fat +12778.9%
Contains less Sat. FatSaturated fat -99.9%

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.