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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
84%
Minerals Daily Need Coverage Score
63%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 4.91g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 29.688g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (20 mg)