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Crateva religiosa vs Mustard Greens - In-Depth Nutrition Comparison

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What are the differences between Crateva religiosa and Mustard Greens?

  • Crateva religiosa is higher in Fiber, yet Mustard Greens are higher in Vitamin C, Vitamin A RAE, Copper, and Calcium.
  • Mustard Greens' daily need coverage for Vitamin C is 18% more.
  • Crateva religiosa has 6 times more Sugar than Mustard Greens. While Crateva religiosa has 8.55g of Sugar, Mustard Greens have only 1.32g.

We used Abiyuch, raw and Mustard greens, raw types in this article.

Infographic

Crateva religiosa vs Mustard Greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +24%
Contains more Calcium +1337.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +23.4%
Contains more Potassium +26.3%
Contains more Copper +189.5%
Equal in Iron - 1.64
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 61% 18% 21% 27% 3% 9% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Zinc +24%
Contains more Calcium +1337.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +23.4%
Contains more Potassium +26.3%
Contains more Copper +189.5%
Equal in Iron - 1.64
Equal in Sodium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2924%
Contains more Vitamin C +29.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin A +2924%
Contains more Vitamin C +29.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Crateva religiosa Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Crateva religiosa Mustard Greens Opinion
Net carbs 12.3g 1.47g Crateva religiosa
Protein 1.5g 2.86g Mustard Greens
Fats 0.1g 0.42g Mustard Greens
Carbs 17.6g 4.67g Crateva religiosa
Calories 69kcal 27kcal Crateva religiosa
Starch g g
Fructose 3.8g g Crateva religiosa
Sugar 8.55g 1.32g Mustard Greens
Fiber 5.3g 3.2g Crateva religiosa
Calcium 8mg 115mg Mustard Greens
Iron 1.61mg 1.64mg Mustard Greens
Magnesium 24mg 32mg Mustard Greens
Phosphorus 47mg 58mg Mustard Greens
Potassium 304mg 384mg Mustard Greens
Sodium 20mg 20mg
Zinc 0.31mg 0.25mg Crateva religiosa
Copper 0.057mg 0.165mg Mustard Greens
Vitamin A 100IU 3024IU Mustard Greens
Vitamin E mg 2.01mg Mustard Greens
Vitamin D IU 0IU Mustard Greens
Vitamin D µg 0µg Mustard Greens
Vitamin C 54.1mg 70mg Mustard Greens
Vitamin B1 mg 0.08mg Mustard Greens
Vitamin B2 mg 0.11mg Mustard Greens
Vitamin B3 mg 0.8mg Mustard Greens
Vitamin B5 mg 0.21mg Mustard Greens
Vitamin B6 mg 0.18mg Mustard Greens
Folate µg 12µg Mustard Greens
Vitamin B12 µg 0µg Mustard Greens
Vitamin K µg 257.5µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Crateva religiosa
Trans Fat 0g 0g
Saturated Fat 0.014g 0.01g Mustard Greens
Monounsaturated Fat g 0.092g Mustard Greens
Polyunsaturated fat g 0.038g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crateva religiosa Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Crateva religiosa
102
Mustard Greens
Mineral Summary Score
20
Crateva religiosa
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Crateva religiosa
17%
Mustard Greens
Carbohydrates
18%
Crateva religiosa
5%
Mustard Greens
Fats
0%
Crateva religiosa
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.23g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
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 is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.