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  6. Mustard Greens Raw vs. Pomelo

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

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A recap on differences between Mustard Greens Raw and Pomelo

  • Pomelo has less Iron, Vitamin A RAE, Copper, Calcium, Vitamin B6, Vitamin C, Fiber, Vitamin B2, Magnesium, and Phosphorus.
  • Mustard Greens Raw covers your daily Iron needs 19% more than Pomelo.

Food varieties used in this article are Mustard greens, raw and Pummelo, raw.

Infographic

Mustard Greens Raw vs Pomelo 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
Pomelo
Pomelo
Contains more Calcium +2775%
Contains more Iron +1390.9%
Contains more Magnesium +433.3%
Contains more Phosphorus +241.2%
Contains more Potassium +77.8%
Contains more Zinc +212.5%
Contains more Copper +243.8%
Contains less Sodium -95%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +2775%
Contains more Iron +1390.9%
Contains more Magnesium +433.3%
Contains more Phosphorus +241.2%
Contains more Potassium +77.8%
Contains more Zinc +212.5%
Contains more Copper +243.8%
Contains less Sodium -95%

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
11
:
0
Pomelo
Pomelo
Contains more Vitamin A +37700%
Contains more Vitamin C +14.8%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B6 +400%
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%
Pomelo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +37700%
Contains more Vitamin C +14.8%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B6 +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Pomelo
Pomelo
Contains more Protein +276.3%
Contains more Fats +950%
Contains more Other +181.3%
Contains more Carbs +106%
Equal in Water - 89.1
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
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +276.3%
Contains more Fats +950%
Contains more Other +181.3%
Contains more Carbs +106%
Equal in Water - 89.1

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 Pomelo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Pomelo Opinion
Net carbs 1.47g 8.62g Pomelo
Protein 2.86g 0.76g Mustard Greens Raw
Fats 0.42g 0.04g Mustard Greens Raw
Carbs 4.67g 9.62g Pomelo
Calories 27kcal 38kcal Pomelo
Sugar 1.32g Pomelo
Fiber 3.2g 1g Mustard Greens Raw
Calcium 115mg 4mg Mustard Greens Raw
Iron 1.64mg 0.11mg Mustard Greens Raw
Magnesium 32mg 6mg Mustard Greens Raw
Phosphorus 58mg 17mg Mustard Greens Raw
Potassium 384mg 216mg Mustard Greens Raw
Sodium 20mg 1mg Pomelo
Zinc 0.25mg 0.08mg Mustard Greens Raw
Copper 0.165mg 0.048mg Mustard Greens Raw
Manganese 0.017mg Pomelo
Selenium 0.9µg Mustard Greens Raw
Vitamin A 3024IU 8IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 61mg Mustard Greens Raw
Vitamin B1 0.08mg 0.034mg Mustard Greens Raw
Vitamin B2 0.11mg 0.027mg Mustard Greens Raw
Vitamin B3 0.8mg 0.22mg Mustard Greens Raw
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.18mg 0.036mg Mustard Greens Raw
Folate 12µg Mustard Greens Raw
Vitamin K 257.5µg Mustard Greens Raw
Saturated Fat 0.01g Pomelo
Monounsaturated Fat 0.092g Mustard Greens Raw
Polyunsaturated fat 0.038g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Pomelo
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
19%
Pomelo
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 46)
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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.