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  6. Cloudberry vs. Mustard Greens Raw

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

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What are the differences between cloudberries and mustard Greens Raw?

  • Cloudberries are higher in vitamin C, yet mustard Greens Raw are higher in vitamin A, iron, and calcium.
  • Cloudberries' daily need coverage for vitamin C is 98% more.
  • The glycemic index of mustard Greens Raw is lower.

We used Cloudberries, raw (Alaska Native) and Mustard greens, raw types in this article.

Infographic

Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
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 -100%
Contains more CalciumCalcium +538.9%
Contains more IronIron +134.3%
Contains more PhosphorusPhosphorus +65.7%
~equal in Manganese ~mg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
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 CVitamin C +125.7%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cloudberry Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 158mg 70mg 98%
Copper 0.165mg 18%
Vitamin A 151µg 17%
Vitamin B6 0.18mg 14%
Vitamin E 2.01mg 13%
Fiber 3.2g 13%
Iron 0.7mg 1.64mg 12%
Potassium 384mg 11%
Calcium 18mg 115mg 10%
Magnesium 32mg 8%
Vitamin B5 0.21mg 4%
Phosphorus 35mg 58mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Vitamin B2 0.07mg 0.11mg 3%
Folate 12µg 3%
Zinc 0.25mg 2%
Selenium 0.9µg 2%
Vitamin B3 0.9mg 0.8mg 1%
Calories 51kcal 27kcal 1%
Sodium 20mg 1%
Protein 2.4g 2.86g 1%
Carbs 8.6g 4.67g 1%
Fats 0.8g 0.42g 1%
Net carbs 8.6g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 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 +90.5%
Contains more CarbsCarbs +84.2%
Contains more ProteinProtein +19.2%
Contains more OtherOther +12.5%
~equal in Water ~90.7g

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.