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  6. Mustard Greens Raw vs. Papaya

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

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What are the main differences between Mustard Greens Raw and Papaya?

  • Papaya has less Vitamin K, Iron, Copper, Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Calcium, Phosphorus, and Vitamin B2 than Mustard Greens Raw.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 212% higher.
  • Mustard Greens Raw have 7 times more Vitamin E than Papaya. Mustard Greens Raw have 2.01mg of Vitamin E , while Papaya has 0.3mg.

We used Mustard greens, raw and Papayas, raw types in this comparison.

Infographic

Mustard Greens Raw vs Papaya 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
Papaya
Papaya
Contains more Calcium +475%
Contains more Iron +556%
Contains more Magnesium +52.4%
Contains more Phosphorus +480%
Contains more Potassium +111%
Contains more Zinc +212.5%
Contains more Copper +266.7%
Contains more Selenium +50%
Contains less Sodium -60%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +475%
Contains more Iron +556%
Contains more Magnesium +52.4%
Contains more Phosphorus +480%
Contains more Potassium +111%
Contains more Zinc +212.5%
Contains more Copper +266.7%
Contains more Selenium +50%
Contains less Sodium -60%

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
9
:
1
Papaya
Papaya
Contains more Vitamin A +218.3%
Contains more Vitamin E +570%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +124.1%
Contains more Vitamin B6 +373.7%
Contains more Vitamin K +9803.8%
Contains more Folate +208.3%
Equal in Vitamin B5 - 0.191
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%
Papaya
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin A +218.3%
Contains more Vitamin E +570%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +124.1%
Contains more Vitamin B6 +373.7%
Contains more Vitamin K +9803.8%
Contains more Folate +208.3%
Equal in Vitamin B5 - 0.191

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Papaya
Papaya
Contains more Protein +508.5%
Contains more Fats +61.5%
Contains more Other +246.2%
Contains more Carbs +131.7%
Equal in Water - 88.06
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
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +508.5%
Contains more Fats +61.5%
Contains more Other +246.2%
Contains more Carbs +131.7%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Papaya
Papaya
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +27.8%
Contains more Polyunsaturated fat +52.6%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +27.8%
Contains more Polyunsaturated fat +52.6%

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 Papaya
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Papaya Opinion
Net carbs 1.47g 9.12g Papaya
Protein 2.86g 0.47g Mustard Greens Raw
Fats 0.42g 0.26g Mustard Greens Raw
Carbs 4.67g 10.82g Papaya
Calories 27kcal 43kcal Papaya
Fructose 3.73g Papaya
Sugar 1.32g 7.82g Mustard Greens Raw
Fiber 3.2g 1.7g Mustard Greens Raw
Calcium 115mg 20mg Mustard Greens Raw
Iron 1.64mg 0.25mg Mustard Greens Raw
Magnesium 32mg 21mg Mustard Greens Raw
Phosphorus 58mg 10mg Mustard Greens Raw
Potassium 384mg 182mg Mustard Greens Raw
Sodium 20mg 8mg Papaya
Zinc 0.25mg 0.08mg Mustard Greens Raw
Copper 0.165mg 0.045mg Mustard Greens Raw
Manganese 0.04mg Papaya
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 950IU Mustard Greens Raw
Vitamin A RAE 151µg 47µg Mustard Greens Raw
Vitamin E 2.01mg 0.3mg Mustard Greens Raw
Vitamin C 70mg 60.9mg Mustard Greens Raw
Vitamin B1 0.08mg 0.023mg Mustard Greens Raw
Vitamin B2 0.11mg 0.027mg Mustard Greens Raw
Vitamin B3 0.8mg 0.357mg Mustard Greens Raw
Vitamin B5 0.21mg 0.191mg Mustard Greens Raw
Vitamin B6 0.18mg 0.038mg Mustard Greens Raw
Folate 12µg 37µg Papaya
Vitamin K 257.5µg 2.6µg Mustard Greens Raw
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.01g 0.081g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.072g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Papaya
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
28%
Papaya
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
8%
Papaya

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 12mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 6.5g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 6)
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 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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.