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  6. Smoothie vs. Mustard Greens Raw

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

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What are the differences between smoothie and mustard Greens Raw?

  • Smoothie is higher in vitamin B12, yet mustard Greens Raw are higher in vitamin A, vitamin C, iron, fiber, potassium, vitamin B6, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin A is 52% more.
  • The amount of sugar in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Beverages, V8 SPLASH Smoothies, Strawberry Banana and Mustard greens, raw types in this article.

Infographic

Smoothie 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% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +180.5%
Contains more PotassiumPotassium +1500%
Contains more IronIron +993.3%
Contains less SodiumSodium -31%
~equal in Manganese ~mg

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin B6Vitamin B6 +119.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.8mg

All nutrients comparison - raw data values

Nutrient Smoothie Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 24.5mg 70mg 51%
Iron 0.15mg 1.64mg 19%
Copper 0.165mg 18%
Vitamin A 151µg 17%
Vitamin E 2.01mg 13%
Fiber 0g 3.2g 13%
Potassium 24mg 384mg 11%
Vitamin B12 0.24µg 0µg 10%
Magnesium 32mg 8%
Phosphorus 58mg 8%
Vitamin B2 0.11mg 8%
Vitamin B6 0.082mg 0.18mg 8%
Calcium 41mg 115mg 7%
Vitamin B1 0.08mg 7%
Vitamin B5 0.21mg 4%
Protein 1.22g 2.86g 3%
Folate 12µg 3%
Zinc 0.25mg 2%
Selenium 0.9µg 2%
Carbs 8.16g 4.67g 1%
Fats 0g 0.42g 1%
Calories 37kcal 27kcal 1%
Net carbs 8.16g 1.47g N/A
Sugar 7.35g 1.32g N/A
Sodium 29mg 20mg 0%
Vitamin B3 0.816mg 0.8mg 0%
Choline 0.5mg 0%
Saturated fat 0g 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 CarbsCarbs +74.7%
Contains more ProteinProtein +134.4%
Contains more FatsFats +∞%
Contains more OtherOther +297.1%
~equal in Water ~90.7g

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.