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  6. Pork chop vs. Mustard Greens Raw

Pork chop vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between pork chop and mustard Greens Raw

  • Pork chop is richer in selenium, vitamin B3, vitamin B1, vitamin B12, zinc, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than pork chop.
  • Mustard Greens Raw are lower in cholesterol.
  • Mustard Greens Raw have a higher glycemic index (32) than pork chop (0).

Specific food types used in this comparison are Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Mustard greens, raw.

Infographic

Pork chop vs Mustard Greens Raw infographic
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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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 +1160%
Contains more PhosphorusPhosphorus +315.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3944.4%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +105.4%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +88.5%
Contains more CopperCopper +57.1%
Contains less SodiumSodium -73%

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +512.5%
Contains more Vitamin B2Vitamin B2 +184.5%
Contains more Vitamin B3Vitamin B3 +890.9%
Contains more Vitamin B5Vitamin B5 +425.7%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin EVitamin E +857.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Pork chop Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 36.4µg 0.9µg 65%
Vitamin B3 7.927mg 0.8mg 45%
Protein 23.72g 2.86g 42%
Vitamin B1 0.49mg 0.08mg 34%
Vitamin B12 0.66µg 0µg 28%
Cholesterol 78mg 0mg 26%
Zinc 3.15mg 0.25mg 26%
Phosphorus 241mg 58mg 26%
Vitamin B6 0.489mg 0.18mg 24%
Fats 14.35g 0.42g 21%
Saturated fat 4.339g 0.01g 20%
Vitamin B5 1.104mg 0.21mg 18%
Vitamin B2 0.313mg 0.11mg 16%
Vitamin A 4µg 151µg 16%
Fiber 0g 3.2g 13%
Choline 67.5mg 0.5mg 12%
Monounsaturated fat 4.887g 0.092g 12%
Polyunsaturated fat 1.894g 0.038g 12%
Vitamin E 0.21mg 2.01mg 12%
Calories 231kcal 27kcal 10%
Iron 0.87mg 1.64mg 10%
Copper 0.105mg 0.165mg 7%
Calcium 56mg 115mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 40IU 0IU 5%
Folate 0µg 12µg 3%
Magnesium 20mg 32mg 3%
Sodium 74mg 20mg 2%
Potassium 315mg 384mg 2%
Carbs 0g 4.67g 2%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Manganese 0.01mg 0%
Trans fat 0.066g 0g N/A
Tryptophan 0.282mg 0%
Threonine 1.043mg 0%
Isoleucine 1.123mg 0%
Leucine 1.952mg 0%
Lysine 2.109mg 0%
Methionine 0.65mg 0%
Phenylalanine 0.985mg 0%
Valine 1.2mg 0%
Histidine 0.965mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 +729.4%
Contains more FatsFats +3316.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.6%
Contains more OtherOther +181.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 +5212%
Contains more Poly. FatPolyunsaturated fat +4884.2%
Contains less Sat. FatSaturated fat -99.8%

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.