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  6. Wafer vs. Mustard Greens Raw

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.

Infographic

Wafer 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.
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +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.
Wafer
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Mustard Greens Raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +5188%
Contains more Poly. FatPolyunsaturated fat +10828.9%
Contains less Sat. FatSaturated fat -99.8%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.