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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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cloudberry Mustard Greens Raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cloudberry Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Cloudberry
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
5%
Cloudberry
25%
Mustard Greens Raw

Comparison summary

Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $1.4)

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.