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  6. Mustard Greens vs. Pomelo

Mustard Greens vs. Pomelo — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Pomelo?

  • Mustard Greens is richer in Vitamin A RAE, Calcium, Copper, and Iron, yet Pomelo is richer in Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 69% higher.
  • Mustard Greens has 30 times more Calcium than Pomelo. Mustard Greens has 118mg of Calcium, while Pomelo has 4mg.

We used Mustard greens, cooked, boiled, drained, without salt and Pummelo, raw types in this comparison.

Infographic

Mustard Greens 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
Mustard Greens
7
:
3
Pomelo
Pomelo
Contains more Calcium +2850%
Contains more Iron +690.9%
Contains more Magnesium +116.7%
Contains more Phosphorus +147.1%
Contains more Zinc +175%
Contains more Copper +204.2%
Contains more Potassium +33.3%
Contains less Sodium -88.9%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +2850%
Contains more Iron +690.9%
Contains more Magnesium +116.7%
Contains more Phosphorus +147.1%
Contains more Zinc +175%
Contains more Copper +204.2%
Contains more Potassium +33.3%
Contains less Sodium -88.9%

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
Mustard Greens
10
:
1
Pomelo
Pomelo
Contains more Vitamin A +154525%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B6 +172.2%
Contains more Vitamin C +141.1%
Mustard Greens
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%
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 +154525%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B6 +172.2%
Contains more Vitamin C +141.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Pomelo
Pomelo
Contains more Protein +236.8%
Contains more Fats +1075%
Contains more Other +41.7%
Contains more Carbs +113.3%
Equal in Water - 89.1
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +236.8%
Contains more Fats +1075%
Contains more Other +41.7%
Contains more Carbs +113.3%
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 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 Pomelo Opinion
Net carbs 2.51g 8.62g Pomelo
Protein 2.56g 0.76g Mustard Greens
Fats 0.47g 0.04g Mustard Greens
Carbs 4.51g 9.62g Pomelo
Calories 26kcal 38kcal Pomelo
Sugar 1.41g Pomelo
Fiber 2g 1g Mustard Greens
Calcium 118mg 4mg Mustard Greens
Iron 0.87mg 0.11mg Mustard Greens
Magnesium 13mg 6mg Mustard Greens
Phosphorus 42mg 17mg Mustard Greens
Potassium 162mg 216mg Pomelo
Sodium 9mg 1mg Pomelo
Zinc 0.22mg 0.08mg Mustard Greens
Copper 0.146mg 0.048mg Mustard Greens
Manganese 0.017mg Pomelo
Selenium 0.6µg Mustard Greens
Vitamin A 12370IU 8IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 61mg Pomelo
Vitamin B1 0.041mg 0.034mg Mustard Greens
Vitamin B2 0.063mg 0.027mg Mustard Greens
Vitamin B3 0.433mg 0.22mg Mustard Greens
Vitamin B5 0.12mg Mustard Greens
Vitamin B6 0.098mg 0.036mg Mustard Greens
Folate 9µg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Pomelo
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Pomelo
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
19%
Pomelo
Minerals Daily Need Coverage Score
17%
Mustard Greens
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 46)
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 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. 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.