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  6. Whey vs. Mustard Greens Raw

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

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The main differences between whey and mustard Greens Raw

  • Whey has more vitamin B12; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, vitamin B6, and calcium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 215% higher.
  • Whey has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Whey, sweet, fluid and Mustard greens, raw.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +144.7%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +2633.3%
Contains more CopperCopper +4025%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -63%

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3100%
Contains more Vitamin CVitamin C +69900%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B6Vitamin B6 +480.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 0.1mg 70mg 78%
Iron 0.06mg 1.64mg 20%
Copper 0.004mg 0.165mg 18%
Vitamin A 3µg 151µg 16%
Fiber 0g 3.2g 13%
Vitamin E 0mg 2.01mg 13%
Vitamin B12 0.28µg 0µg 12%
Vitamin B6 0.031mg 0.18mg 11%
Calcium 47mg 115mg 7%
Potassium 161mg 384mg 7%
Magnesium 8mg 32mg 6%
Vitamin B3 0.074mg 0.8mg 5%
Vitamin B2 0.158mg 0.11mg 4%
Protein 0.85g 2.86g 4%
Vitamin B1 0.036mg 0.08mg 4%
Choline 16mg 0.5mg 3%
Folate 1µg 12µg 3%
Vitamin B5 0.383mg 0.21mg 3%
Phosphorus 46mg 58mg 2%
Selenium 1.9µg 0.9µg 2%
Sodium 54mg 20mg 1%
Zinc 0.13mg 0.25mg 1%
Cholesterol 2mg 0mg 1%
Saturated fat 0.23g 0.01g 1%
Calories 27kcal 27kcal 0%
Fats 0.36g 0.42g 0%
Carbs 5.14g 4.67g 0%
Net carbs 5.14g 1.47g N/A
Sugar 5.14g 1.32g N/A
Manganese 0.001mg 0%
Monounsaturated fat 0.1g 0.092g 0%
Polyunsaturated fat 0.011g 0.038g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +236.5%
Contains more FatsFats +16.7%
Contains more OtherOther +154.7%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +245.5%
~equal in Monounsaturated fat ~0.092g

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.