Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Spread
  5. Compare
  6. Spread vs. Mustard Greens Raw

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

Compare

Summary of differences between spread and mustard Greens Raw

  • Spread has more vitamin B12, selenium, and choline, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and fiber.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than spread.
  • The amount of cholesterol in mustard Greens Raw is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Sandwich spread, pork, beef and Mustard greens, raw.

Infographic

Spread 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.
Spread
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +308%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +977.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +249.1%
Contains more IronIron +107.6%
Contains more CopperCopper +26.9%
Contains less SodiumSodium -98%
~equal in Phosphorus ~58mg

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.
Spread
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +115%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B3Vitamin B3 +116.3%
Contains more Vitamin B5Vitamin B5 +104.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12360%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +480.8%
Contains more Vitamin EVitamin E +15.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +15993.8%
Contains more FolateFolate +500%

All nutrients comparison - raw data values

Nutrient Spread Mustard Greens Raw DV% diff.
Vitamin K 1.6µg 257.5µg 213%
Vitamin C 0mg 70mg 78%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 20mg 43%
Saturated fat 5.977g 0.01g 27%
Fats 17.34g 0.42g 26%
Monounsaturated fat 7.584g 0.092g 19%
Polyunsaturated fat 2.565g 0.038g 17%
Selenium 9.7µg 0.9µg 16%
Vitamin A 26µg 151µg 14%
Cholesterol 38mg 0mg 13%
Fiber 0.2g 3.2g 12%
Choline 62.3mg 0.5mg 11%
Iron 0.79mg 1.64mg 11%
Protein 7.66g 2.86g 10%
Calories 235kcal 27kcal 10%
Calcium 12mg 115mg 10%
Vitamin B1 0.172mg 0.08mg 8%
Potassium 110mg 384mg 8%
Zinc 1.02mg 0.25mg 7%
Vitamin B3 1.73mg 0.8mg 6%
Magnesium 8mg 32mg 6%
Vitamin B6 0.12mg 0.18mg 5%
Vitamin B5 0.43mg 0.21mg 4%
Copper 0.13mg 0.165mg 4%
Vitamin D 22IU 0IU 3%
Folate 2µg 12µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.134mg 0.11mg 2%
Vitamin E 1.74mg 2.01mg 2%
Carbs 11.94g 4.67g 2%
Manganese 0.026mg 1%
Net carbs 11.74g 1.47g N/A
Sugar 0g 1.32g N/A
Phosphorus 59mg 58mg 0%
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +167.8%
Contains more FatsFats +4028.6%
Contains more CarbsCarbs +155.7%
Contains more OtherOther +105.9%
Contains more WaterWater +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +8143.5%
Contains more Poly. FatPolyunsaturated fat +6650%
Contains less Sat. FatSaturated fat -99.8%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.