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  6. Custard apple vs. Mustard Greens Raw

Custard apple vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between custard apple and mustard Greens Raw?

  • Custard apple has less vitamin A, vitamin C, iron, calcium, and phosphorus than mustard Greens Raw.
  • Mustard Greens Raw' daily need coverage for vitamin A is 60% higher.
  • Mustard Greens Raw have a lower glycemic index than custard apple.

We used Custard-apple, (bullock's-heart), raw and Mustard greens, raw types in this comparison.

Infographic

Custard apple 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 13% 9% 34% 27% 0% 0% 9% 0.52% 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 -80%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +283.3%
Contains more IronIron +131%
Contains more PhosphorusPhosphorus +176.2%
~equal in Potassium ~384mg
~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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 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 B6Vitamin B6 +22.8%
Contains more Vitamin CVitamin C +264.6%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Custard apple Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 19.2mg 70mg 56%
Copper 0.165mg 18%
Vitamin A 2µg 151µg 17%
Vitamin E 2.01mg 13%
Iron 0.71mg 1.64mg 12%
Calcium 30mg 115mg 9%
Carbs 25.2g 4.67g 7%
Phosphorus 21mg 58mg 5%
Calories 101kcal 27kcal 4%
Folate 12µg 3%
Magnesium 18mg 32mg 3%
Fiber 2.4g 3.2g 3%
Vitamin B6 0.221mg 0.18mg 3%
Vitamin B3 0.5mg 0.8mg 2%
Zinc 0.25mg 2%
Protein 1.7g 2.86g 2%
Selenium 0.9µg 2%
Vitamin B5 0.135mg 0.21mg 2%
Sodium 4mg 20mg 1%
Saturated fat 0.231g 0.01g 1%
Vitamin B2 0.1mg 0.11mg 1%
Fats 0.6g 0.42g 0%
Net carbs 22.8g 1.47g N/A
Potassium 382mg 384mg 0%
Sugar 1.32g N/A
Vitamin B1 0.08mg 0.08mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%
Tryptophan 0.007mg 0%
Lysine 0.037mg 0%
Methionine 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 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 +42.9%
Contains more CarbsCarbs +439.6%
Contains more ProteinProtein +68.2%
Contains more WaterWater +26.9%
Contains more OtherOther +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -95.7%

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.