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  6. Avocado vs. Mustard Greens Raw

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

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What are the differences between avocados and mustard Greens Raw?

  • Avocados are higher in vitamin B5, folate, fiber, and vitamin B6, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 197% more.
  • Avocados have 213 times more saturated fat than mustard Greens Raw. While avocados have 2.126g of saturated fat, mustard Greens Raw have only 0.01g.

We used Avocados, raw, all commercial varieties and Mustard greens, raw types in this article.

Infographic

Avocado vs Mustard Greens Raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PotassiumPotassium +26.3%
Contains more CopperCopper +15.2%
Contains more ZincZinc +156%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +858.3%
Contains more IronIron +198.2%
Contains more PhosphorusPhosphorus +11.5%
Contains more SeleniumSelenium +125%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +117.3%
Contains more Vitamin B5Vitamin B5 +561.4%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more FolateFolate +575%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin KVitamin K +1126.2%
~equal in Vitamin E ~2.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Mustard Greens Raw DV% diff.
Vitamin K 21µg 257.5µg 197%
Vitamin C 10mg 70mg 67%
Vitamin B5 1.389mg 0.21mg 24%
Monounsaturated fat 9.799g 0.092g 24%
Fats 14.66g 0.42g 22%
Folate 81µg 12µg 17%
Vitamin A 7µg 151µg 16%
Iron 0.55mg 1.64mg 14%
Fiber 6.7g 3.2g 14%
Polyunsaturated fat 1.816g 0.038g 12%
Calcium 12mg 115mg 10%
Saturated fat 2.126g 0.01g 10%
Calories 160kcal 27kcal 7%
Manganese 0.142mg 6%
Vitamin B3 1.738mg 0.8mg 6%
Vitamin B6 0.257mg 0.18mg 6%
Zinc 0.64mg 0.25mg 4%
Potassium 485mg 384mg 3%
Copper 0.19mg 0.165mg 3%
Protein 2g 2.86g 2%
Vitamin B2 0.13mg 0.11mg 2%
Choline 14.2mg 0.5mg 2%
Carbs 8.53g 4.67g 1%
Magnesium 29mg 32mg 1%
Phosphorus 52mg 58mg 1%
Sodium 7mg 20mg 1%
Selenium 0.4µg 0.9µg 1%
Vitamin B1 0.067mg 0.08mg 1%
Net carbs 1.83g 1.47g N/A
Sugar 0.66g 1.32g N/A
Starch 0.11g 0%
Vitamin E 2.07mg 2.01mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +3390.5%
Contains more CarbsCarbs +82.7%
Contains more OtherOther +17%
Contains more ProteinProtein +43%
Contains more WaterWater +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +10551.1%
Contains more Poly. FatPolyunsaturated fat +4678.9%
Contains less Sat. FatSaturated fat -99.5%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.