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  6. Coconut vs. Mustard Greens Raw

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

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The main differences between coconut and mustard Greens Raw

  • Coconut has more copper, fiber, selenium, and iron; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, and calcium.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have 2970 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while mustard Greens Raw have 0.01g.
  • Coconut has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Nuts, coconut meat, raw and Mustard greens, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 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 more IronIron +48.2%
Contains more CopperCopper +163.6%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +94.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1022.2%
Contains more CalciumCalcium +721.4%
~equal in Magnesium ~32mg
~equal in Potassium ~384mg
~equal in Sodium ~20mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 B5Vitamin B5 +42.9%
Contains more FolateFolate +116.7%
Contains more CholineCholine +2320%
Contains more Vitamin CVitamin C +2021.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin KVitamin K +128650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Mustard Greens Raw DV% diff.
Vitamin K 0.2µg 257.5µg 214%
Saturated fat 29.698g 0.01g 135%
Vitamin C 3.3mg 70mg 74%
Manganese 1.5mg 65%
Fats 33.49g 0.42g 51%
Copper 0.435mg 0.165mg 30%
Fiber 9g 3.2g 23%
Selenium 10.1µg 0.9µg 17%
Vitamin A 0µg 151µg 17%
Calories 354kcal 27kcal 16%
Vitamin E 0.24mg 2.01mg 12%
Iron 2.43mg 1.64mg 10%
Vitamin B6 0.054mg 0.18mg 10%
Calcium 14mg 115mg 10%
Zinc 1.1mg 0.25mg 8%
Phosphorus 113mg 58mg 8%
Vitamin B2 0.02mg 0.11mg 7%
Folate 26µg 12µg 4%
Carbs 15.23g 4.67g 4%
Monounsaturated fat 1.425g 0.092g 3%
Choline 12.1mg 0.5mg 2%
Polyunsaturated fat 0.366g 0.038g 2%
Vitamin B3 0.54mg 0.8mg 2%
Vitamin B5 0.3mg 0.21mg 2%
Vitamin B1 0.066mg 0.08mg 1%
Protein 3.33g 2.86g 1%
Potassium 356mg 384mg 1%
Net carbs 6.23g 1.47g N/A
Magnesium 32mg 32mg 0%
Sugar 6.23g 1.32g N/A
Sodium 20mg 20mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 ProteinProtein +16.4%
Contains more FatsFats +7873.8%
Contains more CarbsCarbs +226.1%
Contains more WaterWater +93%
Contains more OtherOther +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 Mono. FatMonounsaturated fat +1448.9%
Contains more Poly. FatPolyunsaturated fat +863.2%
Contains less Sat. FatSaturated fat -100%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.