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  6. Blueberry vs. Mustard Greens Raw

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

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Significant differences between blueberries and mustard Greens Raw

  • Mustard Greens Raw are richer than blueberries in vitamin K, vitamin C, vitamin A, iron, copper, calcium, vitamin B6, vitamin E, potassium, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 198% more than blueberries.
  • Blueberries have a higher glycemic index (53) than mustard Greens Raw (32).

Specific food types used in this comparison are Blueberries, raw and Mustard greens, raw.

Infographic

Blueberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +1816.7%
Contains more PotassiumPotassium +398.7%
Contains more IronIron +485.7%
Contains more CopperCopper +189.5%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +383.3%
Contains more SeleniumSelenium +800%

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 Choline Choline 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more CholineCholine +1100%
Contains more Vitamin CVitamin C +621.6%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +252.6%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +246.2%
Contains more Vitamin KVitamin K +1234.2%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Mustard Greens Raw DV% diff.
Vitamin K 19.3µg 257.5µg 199%
Vitamin C 9.7mg 70mg 67%
Iron 0.28mg 1.64mg 17%
Vitamin A 3µg 151µg 16%
Manganese 0.336mg 15%
Copper 0.057mg 0.165mg 12%
Calcium 6mg 115mg 11%
Vitamin B6 0.052mg 0.18mg 10%
Vitamin E 0.57mg 2.01mg 10%
Potassium 77mg 384mg 9%
Phosphorus 12mg 58mg 7%
Fructose 4.97g 6%
Magnesium 6mg 32mg 6%
Vitamin B2 0.041mg 0.11mg 5%
Protein 0.74g 2.86g 4%
Vitamin B1 0.037mg 0.08mg 4%
Carbs 14.49g 4.67g 3%
Fiber 2.4g 3.2g 3%
Calories 57kcal 27kcal 2%
Vitamin B5 0.124mg 0.21mg 2%
Folate 6µg 12µg 2%
Vitamin B3 0.418mg 0.8mg 2%
Polyunsaturated fat 0.146g 0.038g 1%
Choline 6mg 0.5mg 1%
Sodium 1mg 20mg 1%
Zinc 0.16mg 0.25mg 1%
Selenium 0.1µg 0.9µg 1%
Fats 0.33g 0.42g 0%
Net carbs 12.09g 1.47g N/A
Sugar 9.96g 1.32g N/A
Starch 0.03g 0%
Saturated fat 0.028g 0.01g 0%
Monounsaturated fat 0.047g 0.092g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 CarbsCarbs +210.3%
Contains more ProteinProtein +286.5%
Contains more FatsFats +27.3%
Contains more OtherOther +487%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 Poly. FatPolyunsaturated fat +284.2%
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +95.7%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.