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Crateva religiosa vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between Crateva religiosa and Mustard Greens Raw?

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

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

Infographic

Crateva religiosa vs Mustard Greens Raw 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 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 Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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" charts 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 Choline Vitamin K 6% 0% 0% 181% 0% 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 Choline Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 1% 644%
Contains more Vitamin A +2924%
Contains more Vitamin C +29.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +276.9%
Contains more Protein +90.7%
Contains more Fats +320%
Contains more Water +13.5%
Contains more Other +50%
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Carbs +276.9%
Contains more Protein +90.7%
Contains more Fats +320%
Contains more Water +13.5%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.6%
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -28.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crateva religiosa Mustard Greens Raw
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 Raw Opinion
Net carbs 12.3g 1.47g Crateva religiosa
Protein 1.5g 2.86g Mustard Greens Raw
Fats 0.1g 0.42g Mustard Greens Raw
Carbs 17.6g 4.67g Crateva religiosa
Calories 69kcal 27kcal Crateva religiosa
Fructose 3.8g Crateva religiosa
Sugar 8.55g 1.32g Mustard Greens Raw
Fiber 5.3g 3.2g Crateva religiosa
Calcium 8mg 115mg Mustard Greens Raw
Iron 1.61mg 1.64mg Mustard Greens Raw
Magnesium 24mg 32mg Mustard Greens Raw
Phosphorus 47mg 58mg Mustard Greens Raw
Potassium 304mg 384mg Mustard Greens Raw
Sodium 20mg 20mg
Zinc 0.31mg 0.25mg Crateva religiosa
Copper 0.057mg 0.165mg Mustard Greens Raw
Manganese 0.182mg Crateva religiosa
Selenium 0.9µg Mustard Greens Raw
Vitamin A 100IU 3024IU Mustard Greens Raw
Vitamin A RAE 5µg 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 54.1mg 70mg Mustard Greens Raw
Vitamin B1 0.08mg Mustard Greens Raw
Vitamin B2 0.11mg Mustard Greens Raw
Vitamin B3 0.8mg Mustard Greens Raw
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.18mg Mustard Greens Raw
Folate 12µg Mustard Greens Raw
Choline 0.5mg Mustard Greens Raw
Vitamin K 257.5µg Mustard Greens Raw
Saturated Fat 0.014g 0.01g Mustard Greens Raw
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
Crateva religiosa Mustard Greens Raw
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
14%
Crateva religiosa
94%
Mustard Greens Raw
Minerals Daily Need Coverage Score
18%
Crateva religiosa
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 7.23g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.004g)
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 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

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