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

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How are strudel and mustard Greens Raw different?

  • Strudel is richer in vitamin B12, iron, phosphorus, vitamin B3, vitamin B6, vitamin B2, vitamin B1, and calcium, while mustard Greens Raw are higher in vitamin A.
  • Strudel covers your daily need for vitamin B12, 67% more than mustard Greens Raw.
  • Strudel contains 35 times more sodium than mustard Greens Raw. Strudel contains 691mg of sodium, while mustard Greens Raw contain 20mg.
  • Strudel has a higher glycemic index (59) than mustard Greens Raw (32).

KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Mustard greens, raw types were used in this article.

Infographic

Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 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 +154.8%
Contains more IronIron +259.8%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +353.4%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +440.8%
Contains less SodiumSodium -97.1%
~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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 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 AVitamin A +161.6%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +562.5%
Contains more Vitamin B6Vitamin B6 +194.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +516.7%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 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 +74.8%
Contains more FatsFats +2519%
Contains more CarbsCarbs +970.7%
Contains more OtherOther +255.6%
Contains more WaterWater +210.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 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 +2943.5%
Contains more Poly. FatPolyunsaturated fat +12005.3%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strudel Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 78%
Vitamin B12 1.6µg 0µg 67%
Iron 5.9mg 1.64mg 53%
Polyunsaturated fat 4.6g 0.038g 30%
Phosphorus 263mg 58mg 29%
Sodium 691mg 20mg 29%
Vitamin B3 5.3mg 0.8mg 28%
Vitamin B6 0.53mg 0.18mg 27%
Vitamin A 395µg 151µg 27%
Vitamin B2 0.45mg 0.11mg 26%
Vitamin B1 0.39mg 0.08mg 26%
Calcium 293mg 115mg 18%
Copper 0.165mg 18%
Folate 74µg 12µg 16%
Fats 11g 0.42g 16%
Calories 318kcal 27kcal 15%
Carbs 50g 4.67g 15%
Vitamin E 0mg 2.01mg 13%
Saturated fat 2.7g 0.01g 12%
Potassium 71mg 384mg 9%
Fiber 1.2g 3.2g 8%
Monounsaturated fat 2.8g 0.092g 7%
Magnesium 13mg 32mg 5%
Cholesterol 12mg 0mg 4%
Vitamin B5 0.21mg 4%
Protein 5g 2.86g 4%
Selenium 0.9µg 2%
Zinc 0.4mg 0.25mg 1%
Net carbs 48.8g 1.47g N/A
Vitamin D 1IU 0IU 0%
Sugar 16.8g 1.32g N/A
Trans fat 0.2g 0g N/A
Choline 0.5mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strudel 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
62%
Strudel
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
54%
Strudel
25%
Mustard Greens Raw

Comparison summary

Which food is cheaper?
Strudel
Strudel is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 15.48g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 671mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 2.69g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.