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  6. Waffle vs. Mustard Greens Raw

Waffle vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between waffle and mustard Greens Raw?

  • Waffle is higher in selenium, phosphorus, vitamin B2, vitamin B1, and calcium, yet mustard Greens Raw are higher in vitamin C and vitamin A.
  • Waffle's daily need coverage for selenium is 82% more.
  • The glycemic index of mustard Greens Raw is lower.

We used Waffles, plain, prepared from recipe and Mustard greens, raw types in this article.

Infographic

Waffle 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.
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +121.7%
Contains more IronIron +40.9%
Contains more ZincZinc +172%
Contains more PhosphorusPhosphorus +227.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +141.5%
Contains more CopperCopper +166.1%
Contains less SodiumSodium -96.1%

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.
Waffle
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 +228.8%
Contains more Vitamin B2Vitamin B2 +215.5%
Contains more Vitamin B3Vitamin B3 +159.1%
Contains more Vitamin B5Vitamin B5 +131%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +132.3%
Contains more Vitamin B6Vitamin B6 +221.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Selenium 46.2µg 0.9µg 82%
Vitamin C 0.4mg 70mg 77%
Polyunsaturated fat 6.785g 0.038g 45%
Cholesterol 69mg 0mg 23%
Fats 14.1g 0.42g 21%
Sodium 511mg 20mg 21%
Phosphorus 190mg 58mg 19%
Vitamin B2 0.347mg 0.11mg 18%
Vitamin B1 0.263mg 0.08mg 15%
Calcium 255mg 115mg 14%
Saturated fat 2.866g 0.01g 13%
Vitamin E 2.01mg 13%
Calories 291kcal 27kcal 13%
Fiber 3.2g 13%
Manganese 0.265mg 12%
Copper 0.062mg 0.165mg 11%
Vitamin B6 0.056mg 0.18mg 10%
Vitamin A 65µg 151µg 10%
Protein 7.9g 2.86g 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.092g 9%
Carbs 32.9g 4.67g 9%
Folate 46µg 12µg 9%
Vitamin B3 2.073mg 0.8mg 8%
Iron 2.31mg 1.64mg 8%
Potassium 159mg 384mg 7%
Vitamin B5 0.485mg 0.21mg 6%
Zinc 0.68mg 0.25mg 4%
Magnesium 19mg 32mg 3%
Net carbs 32.9g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +176.2%
Contains more FatsFats +3257.1%
Contains more CarbsCarbs +604.5%
Contains more OtherOther +129.6%
Contains more WaterWater +116%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +3727.2%
Contains more Poly. FatPolyunsaturated fat +17755.3%
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.