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  6. Provolone vs. Mustard Greens Raw

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

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A recap on differences between provolone and mustard Greens Raw

  • Provolone has more calcium, phosphorus, vitamin B12, zinc, and selenium; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than provolone.
  • Mustard Greens Raw have less saturated fat.

Food varieties used in this article are Cheese, provolone and Mustard greens, raw.

Infographic

Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
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 CalciumCalcium +557.4%
Contains more ZincZinc +1192%
Contains more PhosphorusPhosphorus +755.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +178.3%
Contains more IronIron +215.4%
Contains more CopperCopper +534.6%
Contains less SodiumSodium -97.7%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 AVitamin A +56.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B3Vitamin B3 +412.8%
Contains more Vitamin B6Vitamin B6 +146.6%
Contains more Vitamin KVitamin K +11604.5%
Contains more FolateFolate +20%

All nutrients comparison - raw data values

Nutrient Provolone Mustard Greens Raw DV% diff.
Vitamin K 2.2µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Saturated fat 17.078g 0.01g 78%
Calcium 756mg 115mg 64%
Phosphorus 496mg 58mg 63%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 2.86g 45%
Fats 26.62g 0.42g 40%
Sodium 876mg 20mg 37%
Zinc 3.23mg 0.25mg 27%
Selenium 14.5µg 0.9µg 25%
Cholesterol 69mg 0mg 23%
Monounsaturated fat 7.393g 0.092g 18%
Vitamin B2 0.321mg 0.11mg 16%
Calories 351kcal 27kcal 16%
Copper 0.026mg 0.165mg 15%
Iron 0.52mg 1.64mg 14%
Fiber 0g 3.2g 13%
Vitamin E 0.23mg 2.01mg 12%
Vitamin A 236µg 151µg 9%
Vitamin B6 0.073mg 0.18mg 8%
Potassium 138mg 384mg 7%
Polyunsaturated fat 0.769g 0.038g 5%
Vitamin B1 0.019mg 0.08mg 5%
Vitamin B5 0.476mg 0.21mg 5%
Vitamin B3 0.156mg 0.8mg 4%
Choline 15.4mg 0.5mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 28mg 32mg 1%
Folate 10µg 12µg 1%
Carbs 2.14g 4.67g 1%
Net carbs 2.14g 1.47g N/A
Sugar 0.56g 1.32g N/A
Manganese 0.01mg 0%
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +794.4%
Contains more FatsFats +6238.1%
Contains more OtherOther +248.9%
Contains more CarbsCarbs +118.2%
Contains more WaterWater +121.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 +7935.9%
Contains more Poly. FatPolyunsaturated fat +1923.7%
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.