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Mustard Greens vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Mustard Greens and Kiwifruit different?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Calcium, and Iron, however, Kiwifruit is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Mustard Greens is 460% higher.
  • Mustard Greens contains 155 times more Vitamin A RAE than Kiwifruit. While Mustard Greens contains 618µg of Vitamin A RAE, Kiwifruit contains only 4µg.
  • Mustard Greens has less Sugar.

Mustard greens, cooked, boiled, drained, without salt and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Mustard Greens 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.
Contains more Calcium +247.1%
Contains more Iron +180.6%
Contains more Phosphorus +23.5%
Contains more Zinc +57.1%
Contains more Copper +12.3%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Potassium +92.6%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +247.1%
Contains more Iron +180.6%
Contains more Phosphorus +23.5%
Contains more Zinc +57.1%
Contains more Copper +12.3%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Potassium +92.6%
Contains less Sodium -66.7%

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.
:
Contains more Vitamin A +14118.4%
Contains more Vitamin E +21.9%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +55.6%
Contains more Vitamin K +1370.7%
Contains more Vitamin C +266.4%
Contains more Vitamin B5 +52.5%
Contains more Folate +177.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +14118.4%
Contains more Vitamin E +21.9%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +55.6%
Contains more Vitamin K +1370.7%
Contains more Vitamin C +266.4%
Contains more Vitamin B5 +52.5%
Contains more Folate +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +124.6%
Contains more Water +10.5%
Contains more Other +11.5%
Contains more Fats +10.6%
Contains more Carbs +225.1%
Equal in Water - 83.07
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
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 +124.6%
Contains more Water +10.5%
Contains more Other +11.5%
Contains more Fats +10.6%
Contains more Carbs +225.1%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +134%
Contains more Polyunsaturated fat +523.9%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +134%
Contains more Polyunsaturated fat +523.9%

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 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 Kiwifruit Opinion
Net carbs 2.51g 11.66g Kiwifruit
Protein 2.56g 1.14g Mustard Greens
Fats 0.47g 0.52g Kiwifruit
Carbs 4.51g 14.66g Kiwifruit
Calories 26kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 1.41g 8.99g Mustard Greens
Fiber 2g 3g Kiwifruit
Calcium 118mg 34mg Mustard Greens
Iron 0.87mg 0.31mg Mustard Greens
Magnesium 13mg 17mg Kiwifruit
Phosphorus 42mg 34mg Mustard Greens
Potassium 162mg 312mg Kiwifruit
Sodium 9mg 3mg Kiwifruit
Zinc 0.22mg 0.14mg Mustard Greens
Copper 0.146mg 0.13mg Mustard Greens
Manganese 0.098mg Kiwifruit
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 87IU Mustard Greens
Vitamin A RAE 618µg 4µg Mustard Greens
Vitamin E 1.78mg 1.46mg Mustard Greens
Vitamin C 25.3mg 92.7mg Kiwifruit
Vitamin B1 0.041mg 0.027mg Mustard Greens
Vitamin B2 0.063mg 0.025mg Mustard Greens
Vitamin B3 0.433mg 0.341mg Mustard Greens
Vitamin B5 0.12mg 0.183mg Kiwifruit
Vitamin B6 0.098mg 0.063mg Mustard Greens
Folate 9µg 25µg Kiwifruit
Vitamin K 592.7µg 40.3µg Mustard Greens
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 0.012g 0.029g Mustard Greens
Monounsaturated Fat 0.11g 0.047g Mustard Greens
Polyunsaturated fat 0.046g 0.287g Kiwifruit

Which food is preferable for your diet?

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

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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
201%
Mustard Greens
42%
Kiwifruit
Minerals Daily Need Coverage Score
17%
Mustard Greens
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.58g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 26)
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 contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.