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  6. Sweet roll vs. Mustard Greens Raw

Sweet roll vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between sweet roll and mustard Greens Raw?

  • Sweet roll is richer in selenium, vitamin B1, folate, and vitamin B2, yet mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 211% higher.

We used Sweet rolls, cinnamon, commercially prepared with raisins and Mustard greens, raw types in this comparison.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +136%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1788.9%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +59.7%
Contains more PotassiumPotassium +245.9%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -93.4%
~equal in Iron ~1.64mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +198%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +8160%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +143.5%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +5752.3%
~equal in Vitamin E ~2.01mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Mustard Greens Raw DV% diff.
Vitamin K 4.4µg 257.5µg 211%
Vitamin C 2mg 70mg 76%
Polyunsaturated fat 7.473g 0.038g 50%
Selenium 17µg 0.9µg 29%
Fats 16.4g 0.42g 25%
Cholesterol 66mg 0mg 22%
Vitamin B1 0.324mg 0.08mg 20%
Calories 372kcal 27kcal 17%
Folate 72µg 12µg 15%
Carbs 50.9g 4.67g 15%
Saturated fat 3.079g 0.01g 14%
Manganese 0.3mg 13%
Monounsaturated fat 4.797g 0.092g 12%
Sodium 304mg 20mg 12%
Vitamin B2 0.265mg 0.11mg 12%
Vitamin B3 2.384mg 0.8mg 10%
Vitamin A 62µg 151µg 10%
Copper 0.088mg 0.165mg 9%
Potassium 111mg 384mg 8%
Choline 41.3mg 0.5mg 7%
Protein 6.2g 2.86g 7%
Vitamin B6 0.107mg 0.18mg 6%
Vitamin B12 0.14µg 0µg 6%
Calcium 72mg 115mg 4%
Vitamin B5 0.406mg 0.21mg 4%
Magnesium 17mg 32mg 4%
Phosphorus 76mg 58mg 3%
Zinc 0.59mg 0.25mg 3%
Fiber 2.4g 3.2g 3%
Net carbs 48.5g 1.47g N/A
Iron 1.6mg 1.64mg 0%
Sugar 31.73g 1.32g N/A
Vitamin E 1.99mg 2.01mg 0%
Tryptophan 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.243mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +116.8%
Contains more FatsFats +3804.8%
Contains more CarbsCarbs +989.9%
Contains more OtherOther +25.9%
Contains more WaterWater +265.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +5114.1%
Contains more Poly. FatPolyunsaturated fat +19565.8%
Contains less Sat. FatSaturated fat -99.7%

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.