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  6. Mustard Greens Raw vs. Kiwifruit

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

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How are Mustard Greens Raw and Kiwifruit different?

  • Mustard Greens Raw are richer in Vitamin K, Iron, Vitamin A RAE, Vitamin B6, Calcium, and Vitamin B2, while Kiwifruit is higher in Vitamin C.
  • Mustard Greens Raw covers your daily need of Vitamin K 181% more than Kiwifruit.
  • Mustard Greens Raw contain 38 times more Vitamin A RAE than Kiwifruit. Mustard Greens Raw contain 151µg of Vitamin A RAE, while Kiwifruit contains 4µg.

Mustard greens, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Mustard Greens Raw vs Kiwifruit 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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Kiwifruit
Kiwifruit
Contains more Calcium +238.2%
Contains more Iron +429%
Contains more Magnesium +88.2%
Contains more Phosphorus +70.6%
Contains more Potassium +23.1%
Contains more Zinc +78.6%
Contains more Copper +26.9%
Contains more Selenium +350%
Contains less Sodium -85%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +238.2%
Contains more Iron +429%
Contains more Magnesium +88.2%
Contains more Phosphorus +70.6%
Contains more Potassium +23.1%
Contains more Zinc +78.6%
Contains more Copper +26.9%
Contains more Selenium +350%
Contains less Sodium -85%

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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Kiwifruit
Kiwifruit
Contains more Vitamin A +3375.9%
Contains more Vitamin E +37.7%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +539%
Contains more Vitamin C +32.4%
Contains more Folate +108.3%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +3375.9%
Contains more Vitamin E +37.7%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +539%
Contains more Vitamin C +32.4%
Contains more Folate +108.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +150.9%
Contains more Other +121.3%
Contains more Fats +23.8%
Contains more Carbs +213.9%
Equal in Water - 83.07
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +150.9%
Contains more Other +121.3%
Contains more Fats +23.8%
Contains more Carbs +213.9%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Kiwifruit
Kiwifruit
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +95.7%
Contains more Polyunsaturated fat +655.3%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +95.7%
Contains more Polyunsaturated fat +655.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Kiwifruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Kiwifruit Opinion
Net carbs 1.47g 11.66g Kiwifruit
Protein 2.86g 1.14g Mustard Greens Raw
Fats 0.42g 0.52g Kiwifruit
Carbs 4.67g 14.66g Kiwifruit
Calories 27kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 1.32g 8.99g Mustard Greens Raw
Fiber 3.2g 3g Mustard Greens Raw
Calcium 115mg 34mg Mustard Greens Raw
Iron 1.64mg 0.31mg Mustard Greens Raw
Magnesium 32mg 17mg Mustard Greens Raw
Phosphorus 58mg 34mg Mustard Greens Raw
Potassium 384mg 312mg Mustard Greens Raw
Sodium 20mg 3mg Kiwifruit
Zinc 0.25mg 0.14mg Mustard Greens Raw
Copper 0.165mg 0.13mg Mustard Greens Raw
Manganese 0.098mg Kiwifruit
Selenium 0.9µg 0.2µg Mustard Greens Raw
Vitamin A 3024IU 87IU Mustard Greens Raw
Vitamin A RAE 151µg 4µg Mustard Greens Raw
Vitamin E 2.01mg 1.46mg Mustard Greens Raw
Vitamin C 70mg 92.7mg Kiwifruit
Vitamin B1 0.08mg 0.027mg Mustard Greens Raw
Vitamin B2 0.11mg 0.025mg Mustard Greens Raw
Vitamin B3 0.8mg 0.341mg Mustard Greens Raw
Vitamin B5 0.21mg 0.183mg Mustard Greens Raw
Vitamin B6 0.18mg 0.063mg Mustard Greens Raw
Folate 12µg 25µg Kiwifruit
Vitamin K 257.5µg 40.3µg Mustard Greens Raw
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.01g 0.029g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.047g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
42%
Kiwifruit
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 7.67g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 17mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.