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  6. Pumpkin pie vs. Mustard Greens Raw

Pumpkin pie vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between pumpkin pie and mustard Greens Raw?

  • Pumpkin pie is richer in vitamin B12 and vitamin A, yet mustard Greens Raw are richer in vitamin K, vitamin C, iron, vitamin B6, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 204% higher.
  • Mustard Greens Raw contain less cholesterol.
  • Mustard Greens Raw have a lower glycemic index than pumpkin pie.

We used Pie, pumpkin, commercially prepared and Mustard greens, raw types in this comparison.

Infographic

Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
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 +56%
Contains more PhosphorusPhosphorus +39.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +79.7%
Contains more PotassiumPotassium +129.9%
Contains more IronIron +82.2%
Contains more CopperCopper +11.5%
Contains less SodiumSodium -91.6%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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 +196.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +116.7%
Contains more CholineCholine +7400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +164.5%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +1850.8%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Mustard Greens Raw DV% diff.
Vitamin K 13.2µg 257.5µg 204%
Vitamin C 0mg 70mg 78%
Vitamin A 448µg 151µg 33%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.42g 14%
Polyunsaturated fat 1.77g 0.038g 12%
Calories 243kcal 27kcal 11%
Monounsaturated fat 4.6g 0.092g 11%
Sodium 239mg 20mg 10%
Carbs 34.83g 4.67g 10%
Manganese 0.227mg 10%
Cholesterol 26mg 0mg 9%
Iron 0.9mg 1.64mg 9%
Vitamin B6 0.063mg 0.18mg 9%
Saturated fat 1.988g 0.01g 9%
Vitamin B1 0.177mg 0.08mg 8%
Vitamin E 0.76mg 2.01mg 8%
Selenium 5.4µg 0.9µg 8%
Choline 37.5mg 0.5mg 7%
Fiber 1.8g 3.2g 6%
Potassium 167mg 384mg 6%
Vitamin B5 0.452mg 0.21mg 5%
Calcium 64mg 115mg 5%
Magnesium 14mg 32mg 4%
Starch 10.73g 4%
Folate 26µg 12µg 4%
Fructose 2.85g 4%
Phosphorus 81mg 58mg 3%
Copper 0.148mg 0.165mg 2%
Vitamin B3 1.107mg 0.8mg 2%
Protein 3.9g 2.86g 2%
Vitamin B2 0.124mg 0.11mg 1%
Vitamin D 0.1µg 0µg 1%
Zinc 0.39mg 0.25mg 1%
Net carbs 33.03g 1.47g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 1.32g N/A
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 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 +36.4%
Contains more FatsFats +2221.4%
Contains more CarbsCarbs +645.8%
Contains more WaterWater +80%
Contains more OtherOther +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 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 +4900%
Contains more Poly. FatPolyunsaturated fat +4557.9%
Contains less Sat. FatSaturated fat -99.5%

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.