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  6. Turkey meat vs. Mustard Greens Raw

Turkey meat vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between turkey meat and mustard Greens Raw?

  • Turkey meat is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc, yet mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Mustard Greens Raw contain less cholesterol.
  • Turkey meat has a lower glycemic index than mustard Greens Raw.

We used Turkey, whole, meat, and skin, cooked, roasted and Mustard greens, raw types in this comparison.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +892%
Contains more PhosphorusPhosphorus +284.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3211.1%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +50.5%
Contains more CopperCopper +77.4%
Contains less SodiumSodium -80.6%
~equal in Magnesium ~32mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +1096.6%
Contains more Vitamin B5Vitamin B5 +351.4%
Contains more Vitamin B6Vitamin B6 +242.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17380%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1158.3%
Contains more Vitamin EVitamin E +2771.4%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Turkey meat Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Vitamin B3 9.573mg 0.8mg 55%
Selenium 29.8µg 0.9µg 53%
Protein 28.55g 2.86g 51%
Vitamin B12 1.02µg 0µg 43%
Cholesterol 109mg 0mg 36%
Vitamin B6 0.616mg 0.18mg 34%
Phosphorus 223mg 58mg 24%
Zinc 2.48mg 0.25mg 20%
Choline 87.4mg 0.5mg 16%
Vitamin B5 0.948mg 0.21mg 15%
Vitamin A 12µg 151µg 15%
Polyunsaturated fat 2.119g 0.038g 14%
Fiber 0g 3.2g 13%
Vitamin B2 0.281mg 0.11mg 13%
Vitamin E 0.07mg 2.01mg 13%
Fats 7.39g 0.42g 11%
Calcium 14mg 115mg 10%
Saturated fat 2.155g 0.01g 10%
Calories 189kcal 27kcal 8%
Copper 0.093mg 0.165mg 8%
Iron 1.09mg 1.64mg 7%
Monounsaturated fat 2.647g 0.092g 6%
Sodium 103mg 20mg 4%
Potassium 239mg 384mg 4%
Vitamin B1 0.045mg 0.08mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Carbs 0.06g 4.67g 2%
Manganese 0.014mg 1%
Folate 9µg 12µg 1%
Net carbs 0.06g 1.47g N/A
Magnesium 30mg 32mg 0%
Sugar 0g 1.32g N/A
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +898.3%
Contains more FatsFats +1659.5%
Contains more CarbsCarbs +7683.3%
Contains more WaterWater +42.8%
Contains more OtherOther +181.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +2777.2%
Contains more Poly. FatPolyunsaturated fat +5476.3%
Contains less Sat. FatSaturated fat -99.5%

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.