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  6. Potato pancake vs. Mustard Greens Raw

Potato pancake vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between potato pancake and mustard Greens Raw

  • Potato pancake has more vitamin B6, selenium, choline, and vitamin B12; however, mustard Greens Raw are richer in vitamin K, vitamin A, and vitamin C.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.

The food varieties used in the comparison are Potato pancakes and Mustard greens, raw.

Infographic

Potato 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +12.5%
Contains more PotassiumPotassium +62%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +120.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +888.9%
Contains more CalciumCalcium +259.4%
Contains less SodiumSodium -97.4%
~equal in Iron ~1.64mg
~equal in Copper ~0.165mg

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +97.5%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more Vitamin B3Vitamin B3 +109%
Contains more Vitamin B5Vitamin B5 +260.5%
Contains more Vitamin B6Vitamin B6 +148.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +241.7%
Contains more CholineCholine +14740%
Contains more Vitamin CVitamin C +153.6%
Contains more Vitamin AVitamin A +371.9%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin KVitamin K +9437%

All nutrients comparison - raw data values

Nutrient Potato pancake Mustard Greens Raw DV% diff.
Vitamin K 2.7µg 257.5µg 212%
Polyunsaturated fat 7.516g 0.038g 50%
Vitamin C 27.6mg 70mg 47%
Cholesterol 95mg 0mg 32%
Sodium 764mg 20mg 32%
Fats 14.76g 0.42g 22%
Vitamin B6 0.448mg 0.18mg 21%
Selenium 8.9µg 0.9µg 15%
Vitamin A 32µg 151µg 13%
Choline 74.2mg 0.5mg 13%
Vitamin E 0.23mg 2.01mg 12%
Vitamin B12 0.29µg 0µg 12%
Calories 268kcal 27kcal 12%
Manganese 0.26mg 11%
Vitamin B5 0.757mg 0.21mg 11%
Saturated fat 2.496g 0.01g 11%
Phosphorus 128mg 58mg 10%
Starch 20.88g 9%
Monounsaturated fat 3.73g 0.092g 9%
Calcium 32mg 115mg 8%
Carbs 27.81g 4.67g 8%
Folate 41µg 12µg 7%
Vitamin B1 0.158mg 0.08mg 7%
Potassium 622mg 384mg 7%
Protein 6.08g 2.86g 6%
Vitamin B2 0.173mg 0.11mg 5%
Vitamin B3 1.672mg 0.8mg 5%
Zinc 0.7mg 0.25mg 4%
Vitamin D 0.3µg 0µg 2%
Copper 0.18mg 0.165mg 2%
Magnesium 36mg 32mg 1%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 1.47g N/A
Iron 1.67mg 1.64mg 0%
Sugar 1.79g 1.32g N/A
Fiber 3.3g 3.2g 0%
Tryptophan 0.087mg 0%
Threonine 0.24mg 0%
Isoleucine 0.28mg 0%
Leucine 0.442mg 0%
Lysine 0.389mg 0%
Methionine 0.137mg 0%
Phenylalanine 0.3mg 0%
Valine 0.369mg 0%
Histidine 0.141mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +112.6%
Contains more FatsFats +3414.3%
Contains more CarbsCarbs +495.5%
Contains more OtherOther +165.2%
Contains more WaterWater +89.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +3954.3%
Contains more Poly. FatPolyunsaturated fat +19678.9%
Contains less Sat. FatSaturated fat -99.6%

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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.