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  6. Cranberries vs. Mustard Greens Raw

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

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How are cranberries and mustard Greens Raw different?

  • Mustard Greens Raw are higher than cranberries in vitamin K, vitamin C, vitamin A, iron, copper, calcium, vitamin B6, potassium, vitamin B2, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 210% more than cranberries.
  • Cranberries have a higher glycemic index (45) than mustard Greens Raw (32).

Cranberries, raw and Mustard greens, raw types were used in this article.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +380%
Contains more IronIron +613%
Contains more CopperCopper +194.6%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +427.3%
Contains more SeleniumSelenium +800%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 +40.5%
Contains more CholineCholine +1000%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +52.3%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +692.1%
Contains more Vitamin B6Vitamin B6 +215.8%
Contains more Vitamin KVitamin K +5050%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Mustard Greens Raw DV% diff.
Vitamin K 5µg 257.5µg 210%
Vitamin C 14mg 70mg 62%
Iron 0.23mg 1.64mg 18%
Vitamin A 3µg 151µg 16%
Copper 0.056mg 0.165mg 12%
Manganese 0.267mg 12%
Calcium 8mg 115mg 11%
Vitamin B6 0.057mg 0.18mg 9%
Potassium 80mg 384mg 9%
Phosphorus 11mg 58mg 7%
Vitamin B2 0.02mg 0.11mg 7%
Vitamin B1 0.012mg 0.08mg 6%
Magnesium 6mg 32mg 6%
Vitamin E 1.32mg 2.01mg 5%
Protein 0.46g 2.86g 5%
Vitamin B3 0.101mg 0.8mg 4%
Folate 1µg 12µg 3%
Fiber 3.6g 3.2g 2%
Carbs 11.97g 4.67g 2%
Vitamin B5 0.295mg 0.21mg 2%
Choline 5.5mg 0.5mg 1%
Calories 46kcal 27kcal 1%
Selenium 0.1µg 0.9µg 1%
Sodium 2mg 20mg 1%
Fructose 0.67g 1%
Zinc 0.09mg 0.25mg 1%
Fats 0.13g 0.42g 0%
Net carbs 8.37g 1.47g N/A
Sugar 4.27g 1.32g N/A
Saturated fat 0.008g 0.01g 0%
Monounsaturated fat 0.018g 0.092g 0%
Polyunsaturated fat 0.055g 0.038g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 CarbsCarbs +156.3%
Contains more ProteinProtein +521.7%
Contains more FatsFats +223.1%
Contains more OtherOther +1025%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +44.7%
Contains more Mono. FatMonounsaturated fat +411.1%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.