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Crateva religiosa vs Mustard Greens - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (difference - 7.23g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Crateva religiosa Mustard Greens
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Crateva religiosa Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Crateva religiosa
134
Mustard Greens
Mineral Summary Score
13
Crateva religiosa
21
Mustard Greens

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +24%
Contains more Calcium +1337.5%
Contains more Potassium +26.3%
Contains more Magnesium +33.3%
Contains more Copper +189.5%
Contains more Phosphorus +23.4%
Equal in Iron - 1.64
Equal in Sodium - 20
Contains more Zinc +24%
Contains more Calcium +1337.5%
Contains more Potassium +26.3%
Contains more Magnesium +33.3%
Contains more Copper +189.5%
Contains more Phosphorus +23.4%
Equal in Iron - 1.64
Equal in Sodium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +29.4%
Contains more Vitamin A +2924%
Contains more Vitamin C +29.4%
Contains more Vitamin A +2924%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Crateva religiosa
17%
Mustard Greens
Carbohydrates
18%
Crateva religiosa
5%
Mustard Greens
Fats
0%
Crateva religiosa
2%
Mustard Greens

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Crateva religiosa Mustard Greens Opinion
Calories 69 27 Crateva religiosa
Protein 1.5 2.86 Mustard Greens
Fats 0.1 0.42 Mustard Greens
Vitamin C 54.1 70 Mustard Greens
Carbs 17.6 4.67 Crateva religiosa
Cholesterol 0 Crateva religiosa
Vitamin D 0 Mustard Greens
Iron 1.61 1.64 Mustard Greens
Calcium 8 115 Mustard Greens
Potassium 304 384 Mustard Greens
Magnesium 24 32 Mustard Greens
Sugars 8.55 1.32 Crateva religiosa
Fiber 5.3 3.2 Crateva religiosa
Copper 0.057 0.165 Mustard Greens
Zinc 0.31 0.25 Crateva religiosa
Starch
Phosphorus 47 58 Mustard Greens
Sodium 20 20
Vitamin A 100 3024 Mustard Greens
Vitamin E 2.01 Mustard Greens
Vitamin D 0 Mustard Greens
Vitamin B1 0.08 Mustard Greens
Vitamin B2 0.11 Mustard Greens
Vitamin B3 0.8 Mustard Greens
Vitamin B5 0.21 Mustard Greens
Vitamin B6 0.18 Mustard Greens
Vitamin B12 0 Mustard Greens
Vitamin K 257.5 Mustard Greens
Folic acid (B9) 0 Mustard Greens
Trans Fat 0 0
Saturated Fat 0.014 0.01 Mustard Greens
Monounsaturated Fat 0.092 Mustard Greens
Polyunsaturated fat 0.038 Mustard Greens
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.