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  6. Pork vs. Mustard Greens Raw

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

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Important differences between pork and mustard Greens Raw

  • Pork has more selenium, vitamin B1, vitamin B12, phosphorus, and vitamin B3; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% more.
  • Mustard Greens Raw contain less cholesterol.
  • Mustard Greens Raw have a higher glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of pork is 0.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Mustard greens, raw.

Infographic

Pork 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.
Pork
Pork
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +856%
Contains more PhosphorusPhosphorus +324.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4933.3%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +505.3%
Contains more IronIron +88.5%
Contains more CopperCopper +126%
Contains less SodiumSodium -67.7%
~equal in Potassium ~384mg

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.
Pork
Pork
8
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 +996.3%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +529.6%
Contains more Vitamin B5Vitamin B5 +232.4%
Contains more Vitamin B6Vitamin B6 +157.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18680%
Contains more Vitamin CVitamin C +11566.7%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +593.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%

All nutrients comparison - raw data values

Nutrient Pork Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Selenium 45.3µg 0.9µg 81%
Vitamin C 0.6mg 70mg 77%
Vitamin B1 0.877mg 0.08mg 66%
Protein 27.32g 2.86g 49%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Phosphorus 246mg 58mg 27%
Vitamin B3 5.037mg 0.8mg 26%
Saturated fat 5.23g 0.01g 24%
Vitamin B6 0.464mg 0.18mg 22%
Fats 13.92g 0.42g 21%
Zinc 2.39mg 0.25mg 19%
Choline 93.9mg 0.5mg 17%
Vitamin A 2µg 151µg 17%
Vitamin B2 0.321mg 0.11mg 16%
Monounsaturated fat 6.19g 0.092g 15%
Fiber 0g 3.2g 13%
Calories 242kcal 27kcal 11%
Vitamin E 0.29mg 2.01mg 11%
Vitamin B5 0.698mg 0.21mg 10%
Copper 0.073mg 0.165mg 10%
Calcium 19mg 115mg 10%
Iron 0.87mg 1.64mg 10%
Polyunsaturated fat 1.2g 0.038g 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Folate 5µg 12µg 2%
Sodium 62mg 20mg 2%
Carbs 0g 4.67g 2%
Potassium 423mg 384mg 1%
Magnesium 28mg 32mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Manganese 0.009mg 0%
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +855.2%
Contains more FatsFats +3214.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +56.7%
Contains more OtherOther +51.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +6628.3%
Contains more Poly. FatPolyunsaturated fat +3057.9%
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.