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  6. Veggie burger vs. Mustard Greens Raw

Veggie burger vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between veggie burgers and mustard Greens Raw?

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, folate, phosphorus, and vitamin B3, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Veggie burgers' daily need coverage for vitamin B1 is 214% more.
  • The amount of sodium in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Veggie burgers or soyburgers, unprepared and Mustard greens, raw types in this article.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 MagnesiumMagnesium +75%
Contains more CalciumCalcium +18.3%
Contains more IronIron +47%
Contains more CopperCopper +21.2%
Contains more ZincZinc +404%
Contains more PhosphorusPhosphorus +255.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2411.1%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -96.5%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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 +3213.8%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B3Vitamin B3 +369.1%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +3780%
Contains more Vitamin CVitamin C +1455.6%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin KVitamin K +6031%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Mustard Greens Raw DV% diff.
Vitamin B1 2.651mg 0.08mg 214%
Vitamin K 4.2µg 257.5µg 211%
Vitamin B12 2.01µg 0µg 84%
Vitamin C 4.5mg 70mg 73%
Manganese 0.951mg 41%
Selenium 22.6µg 0.9µg 39%
Folate 124µg 12µg 28%
Protein 15.7g 2.86g 26%
Sodium 569mg 20mg 24%
Phosphorus 206mg 58mg 21%
Vitamin B3 3.753mg 0.8mg 18%
Vitamin A 1µg 151µg 17%
Polyunsaturated fat 2.023g 0.038g 13%
Vitamin E 0.23mg 2.01mg 12%
Vitamin B2 0.244mg 0.11mg 10%
Iron 2.41mg 1.64mg 10%
Zinc 1.26mg 0.25mg 9%
Vitamin B6 0.303mg 0.18mg 9%
Fats 6.3g 0.42g 9%
Calories 177kcal 27kcal 8%
Fiber 4.9g 3.2g 7%
Saturated fat 1.44g 0.01g 7%
Magnesium 56mg 32mg 6%
Monounsaturated fat 1.778g 0.092g 4%
Copper 0.2mg 0.165mg 4%
Choline 19.4mg 0.5mg 3%
Carbs 14.27g 4.67g 3%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Calcium 136mg 115mg 2%
Vitamin B5 0.289mg 0.21mg 2%
Potassium 333mg 384mg 2%
Net carbs 9.37g 1.47g N/A
Sugar 1.07g 1.32g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 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 +449%
Contains more FatsFats +1400%
Contains more CarbsCarbs +205.6%
Contains more OtherOther +86.7%
Contains more WaterWater +48.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 +1832.6%
Contains more Poly. FatPolyunsaturated fat +5223.7%
Contains less Sat. FatSaturated fat -99.3%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.