Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Peanut butter
  5. Compare
  6. Peanut butter vs. Mustard Greens Raw

Peanut butter vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

How are peanut butter and mustard Greens Raw different?

  • Peanut butter is richer in vitamin B3, vitamin E, phosphorus, magnesium, copper, and zinc, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than peanut butter.
  • Peanut butter contains 1033 times more saturated fat than mustard Greens Raw. Peanut butter contains 10.325g of saturated fat, while mustard Greens Raw contain 0.01g.
  • Mustard Greens Raw have a higher glycemic index (32) than peanut butter (14).

Peanut butter, smooth style, without salt and Mustard greens, raw types were used in this article.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 MagnesiumMagnesium +425%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +155.8%
Contains more ZincZinc +904%
Contains more PhosphorusPhosphorus +477.6%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +355.6%
Contains more CalciumCalcium +134.7%
~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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +352.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +1539%
Contains more Vitamin B5Vitamin B5 +441.4%
Contains more Vitamin B6Vitamin B6 +145%
Contains more FolateFolate +625%
Contains more CholineCholine +12500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +85733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Mustard Greens Raw DV% diff.
Vitamin K 0.3µg 257.5µg 214%
Polyunsaturated fat 12.535g 0.038g 83%
Fats 51.36g 0.42g 78%
Vitamin C 0mg 70mg 78%
Vitamin B3 13.112mg 0.8mg 77%
Manganese 1.665mg 72%
Monounsaturated fat 25.941g 0.092g 65%
Saturated fat 10.325g 0.01g 47%
Vitamin E 9.1mg 2.01mg 47%
Phosphorus 335mg 58mg 40%
Protein 22.21g 2.86g 39%
Magnesium 168mg 32mg 32%
Calories 598kcal 27kcal 29%
Copper 0.422mg 0.165mg 29%
Zinc 2.51mg 0.25mg 21%
Vitamin B6 0.441mg 0.18mg 20%
Folate 87µg 12µg 19%
Vitamin B5 1.137mg 0.21mg 19%
Vitamin A 0µg 151µg 17%
Choline 63mg 0.5mg 11%
Fiber 5g 3.2g 7%
Calcium 49mg 115mg 7%
Selenium 4.1µg 0.9µg 6%
Vitamin B1 0.15mg 0.08mg 6%
Vitamin B2 0.192mg 0.11mg 6%
Carbs 22.31g 4.67g 6%
Potassium 558mg 384mg 5%
Starch 3.56g 1%
Iron 1.74mg 1.64mg 1%
Net carbs 17.31g 1.47g N/A
Sugar 10.49g 1.32g N/A
Sodium 17mg 20mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +676.6%
Contains more FatsFats +12128.6%
Contains more CarbsCarbs +377.7%
Contains more OtherOther +114.1%
Contains more WaterWater +7274%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +28096.7%
Contains more Poly. FatPolyunsaturated fat +32886.8%
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.