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  6. Breadfruit vs. Mustard Greens Raw

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

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How are breadfruit and mustard Greens Raw different?

  • Breadfruit is higher in fiber; however, mustard Greens Raw are richer in vitamin K, vitamin A, vitamin C, iron, vitamin E, calcium, copper, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Breadfruit contains 2 times more fiber than mustard Greens Raw. While breadfruit contains 4.9g of fiber, mustard Greens Raw contain only 3.2g.
  • Mustard Greens Raw have a lower glycemic index (32) than breadfruit (62).

Breadfruit, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
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 +27.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +576.5%
Contains more IronIron +203.7%
Contains more CopperCopper +96.4%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +50%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
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 Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more FolateFolate +16.7%
Contains more CholineCholine +1860%
Contains more Vitamin CVitamin C +141.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +51400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Mustard Greens Raw DV% diff.
Vitamin K 0.5µg 257.5µg 214%
Vitamin C 29mg 70mg 46%
Vitamin A 0µg 151µg 17%
Iron 0.54mg 1.64mg 14%
Vitamin E 0.1mg 2.01mg 13%
Calcium 17mg 115mg 10%
Copper 0.084mg 0.165mg 9%
Carbs 27.12g 4.67g 7%
Fiber 4.9g 3.2g 7%
Vitamin B6 0.1mg 0.18mg 6%
Vitamin B2 0.03mg 0.11mg 6%
Vitamin B5 0.457mg 0.21mg 5%
Protein 1.07g 2.86g 4%
Calories 103kcal 27kcal 4%
Phosphorus 30mg 58mg 4%
Potassium 490mg 384mg 3%
Manganese 0.06mg 3%
Vitamin B1 0.11mg 0.08mg 3%
Magnesium 25mg 32mg 2%
Choline 9.8mg 0.5mg 2%
Folate 14µg 12µg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B3 0.9mg 0.8mg 1%
Sodium 2mg 20mg 1%
Zinc 0.12mg 0.25mg 1%
Fats 0.23g 0.42g 0%
Net carbs 22.22g 1.47g N/A
Sugar 11g 1.32g N/A
Saturated fat 0.048g 0.01g 0%
Monounsaturated fat 0.034g 0.092g 0%
Polyunsaturated fat 0.066g 0.038g 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 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 +480.7%
Contains more ProteinProtein +167.3%
Contains more FatsFats +82.6%
Contains more WaterWater +28.4%
Contains more OtherOther +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 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 +73.7%
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +170.6%

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.