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.
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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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
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% |