Wafer vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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What are the differences between wafer and mustard Greens Raw?
- Wafer is higher in copper, iron, vitamin B3, vitamin B2, and phosphorus, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
- Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
- Wafer has 424 times more saturated fat than mustard Greens Raw. While wafer has 4.241g of saturated fat, mustard Greens Raw have only 0.01g.
- The glycemic index of mustard Greens Raw is lower.
We used Cookies, chocolate wafers and Mustard greens, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more IronIron | +144.5% |
| Contains more CopperCopper | +180.6% |
| Contains more ZincZinc | +336% |
| Contains more PhosphorusPhosphorus | +127.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +533.3% |
| Contains more CalciumCalcium | +271% |
| Contains more PotassiumPotassium | +82.9% |
| Contains less SodiumSodium | -96.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +153.8% |
| Contains more Vitamin B2Vitamin B2 | +141.8% |
| Contains more Vitamin B3Vitamin B3 | +257.3% |
| Contains more Vitamin B5Vitamin B5 | +81.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +291.7% |
| Contains more CholineCholine | +2760% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4933.3% |
| Contains more Vitamin EVitamin E | +179.2% |
| Contains more Vitamin B6Vitamin B6 | +252.9% |
| Contains more Vitamin KVitamin K | +10629.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +130.8% |
| Contains more FatsFats | +3281% |
| Contains more CarbsCarbs | +1456.7% |
| Contains more OtherOther | +48.1% |
| Contains more WaterWater | +1915.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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 | +5188% |
| Contains more Poly. FatPolyunsaturated fat | +10828.9% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 257.5µg | 213% |
| Vitamin C | 0mg | 70mg | 78% |
| Copper | 0.463mg | 0.165mg | 33% |
| Iron | 4.01mg | 1.64mg | 30% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 0.038g | 27% |
| Sodium | 580mg | 20mg | 24% |
| Carbs | 72.7g | 4.67g | 23% |
| Fats | 14.2g | 0.42g | 21% |
| Calories | 433kcal | 27kcal | 20% |
| Saturated fat | 4.241g | 0.01g | 19% |
| Vitamin A | 3µg | 151µg | 16% |
| Vitamin B3 | 2.858mg | 0.8mg | 13% |
| Monounsaturated fat | 4.865g | 0.092g | 12% |
| Vitamin B2 | 0.266mg | 0.11mg | 12% |
| Phosphorus | 132mg | 58mg | 11% |
| Vitamin B6 | 0.051mg | 0.18mg | 10% |
| Vitamin B1 | 0.203mg | 0.08mg | 10% |
| Vitamin E | 0.72mg | 2.01mg | 9% |
| Folate | 47µg | 12µg | 9% |
| Selenium | 5.7µg | 0.9µg | 9% |
| Zinc | 1.09mg | 0.25mg | 8% |
| Calcium | 31mg | 115mg | 8% |
| Protein | 6.6g | 2.86g | 7% |
| Magnesium | 53mg | 32mg | 5% |
| Potassium | 210mg | 384mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.381mg | 0.21mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Choline | 14.3mg | 0.5mg | 3% |
| Fiber | 3.4g | 3.2g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 1.47g | N/A |
| Sugar | 37.43g | 1.32g | N/A |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
84%
Minerals Daily Need Coverage Score
65%
25%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 36.11g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 560mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 4.231g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 29)
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.