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  6. Mayonnaise vs. Mustard Greens Raw

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

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A recap on differences between mayonnaise and mustard Greens Raw

  • Mayonnaise has less vitamin K, vitamin C, iron, copper, vitamin A, vitamin B6, and fiber.
  • Mustard Greens Raw cover your daily vitamin K needs 79% more than mayonnaise.

Food varieties used in this article are Salad dressing, mayonnaise, regular and Mustard greens, raw.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +1820%
Contains more IronIron +681%
Contains more CopperCopper +768.4%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +176.2%
Contains less SodiumSodium -96.9%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 EVitamin E +63.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +6740%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +843.8%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +2150%
Contains more Vitamin KVitamin K +58%
Contains more FolateFolate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +17721.4%
Contains more OtherOther +45.9%
Contains more ProteinProtein +197.9%
Contains more CarbsCarbs +719.3%
Contains more WaterWater +318.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +18207.6%
Contains more Poly. FatPolyunsaturated fat +117505.3%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Mustard Greens Raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Mustard Greens Raw DV% diff.
Polyunsaturated fat 44.69g 0.038g 298%
Fats 74.85g 0.42g 115%
Vitamin K 163µg 257.5µg 79%
Vitamin C 0mg 70mg 78%
Saturated fat 11.703g 0.01g 53%
Monounsaturated fat 16.843g 0.092g 42%
Calories 680kcal 27kcal 33%
Sodium 635mg 20mg 27%
Iron 0.21mg 1.64mg 18%
Copper 0.019mg 0.165mg 16%
Vitamin A 16µg 151µg 15%
Cholesterol 42mg 0mg 14%
Fiber 0g 3.2g 13%
Vitamin B6 0.008mg 0.18mg 13%
Potassium 20mg 384mg 11%
Calcium 8mg 115mg 11%
Vitamin E 3.28mg 2.01mg 8%
Magnesium 1mg 32mg 7%
Vitamin B2 0.019mg 0.11mg 7%
Choline 34.2mg 0.5mg 6%
Vitamin B1 0.01mg 0.08mg 6%
Phosphorus 21mg 58mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B3 0mg 0.8mg 5%
Protein 0.96g 2.86g 4%
Selenium 2.3µg 0.9µg 3%
Folate 5µg 12µg 2%
Vitamin B5 0.172mg 0.21mg 1%
Vitamin D 0.2µg 0µg 1%
Zinc 0.15mg 0.25mg 1%
Vitamin D 7IU 0IU 1%
Carbs 0.57g 4.67g 1%
Net carbs 0.57g 1.47g N/A
Sugar 0.57g 1.32g N/A
Manganese 0.007mg 0%
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Mayonnaise
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
13%
Mayonnaise
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 615mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 11.693g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.75g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.8)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.