Blackberry vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Important differences between blackberries and mustard Greens Raw
- Blackberries have more fiber; however, mustard Greens Raw are richer in vitamin K, vitamin A, vitamin C, iron, vitamin B6, calcium, potassium, vitamin B2, and vitamin E.
- Mustard Greens Raw' daily need coverage for vitamin K is 198% more.
- Blackberries contain 2 times more fiber than mustard Greens Raw. Blackberries contain 5.3g of fiber, while mustard Greens Raw contain 3.2g.
The food varieties used in the comparison are Blackberries, raw and 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.
| Contains more ZincZinc | +112% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +296.6% |
| Contains more PotassiumPotassium | +137% |
| Contains more IronIron | +164.5% |
| Contains more PhosphorusPhosphorus | +163.6% |
| 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.
| Contains more Vitamin B5Vitamin B5 | +31.4% |
| Contains more FolateFolate | +108.3% |
| Contains more CholineCholine | +1600% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin AVitamin A | +1272.7% |
| Contains more Vitamin EVitamin E | +71.8% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +23.8% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more Vitamin KVitamin K | +1200.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +105.8% |
| Contains more ProteinProtein | +105.8% |
| Contains more OtherOther | +275% |
~equal in
Water
~90.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +636.8% |
| Contains less Sat. FatSaturated fat | -28.6% |
| Contains more Mono. FatMonounsaturated fat | +95.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 19.8µg | 257.5µg | 198% |
| Vitamin C | 21mg | 70mg | 54% |
| Manganese | 0.646mg | 28% | |
| Vitamin A | 11µg | 151µg | 16% |
| Iron | 0.62mg | 1.64mg | 13% |
| Vitamin B6 | 0.03mg | 0.18mg | 12% |
| Calcium | 29mg | 115mg | 9% |
| Fiber | 5.3g | 3.2g | 8% |
| Potassium | 162mg | 384mg | 7% |
| Vitamin B2 | 0.026mg | 0.11mg | 6% |
| Vitamin E | 1.17mg | 2.01mg | 6% |
| Vitamin B1 | 0.02mg | 0.08mg | 5% |
| Phosphorus | 22mg | 58mg | 5% |
| Protein | 1.39g | 2.86g | 3% |
| Folate | 25µg | 12µg | 3% |
| Fructose | 2.4g | 3% | |
| Zinc | 0.53mg | 0.25mg | 3% |
| Magnesium | 20mg | 32mg | 3% |
| Carbs | 9.61g | 4.67g | 2% |
| Polyunsaturated fat | 0.28g | 0.038g | 2% |
| Sodium | 1mg | 20mg | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Vitamin B3 | 0.646mg | 0.8mg | 1% |
| Vitamin B5 | 0.276mg | 0.21mg | 1% |
| Choline | 8.5mg | 0.5mg | 1% |
| Calories | 43kcal | 27kcal | 1% |
| Fats | 0.49g | 0.42g | 0% |
| Net carbs | 4.31g | 1.47g | N/A |
| Sugar | 4.88g | 1.32g | N/A |
| Copper | 0.165mg | 0.165mg | 0% |
| Saturated fat | 0.014g | 0.01g | 0% |
| Monounsaturated fat | 0.047g | 0.092g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
84%
Minerals Daily Need Coverage Score
23%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry is cheaper (difference - $1.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)