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  6. Dates vs. Mustard Greens Raw

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

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What are the differences between dates and mustard Greens Raw?

  • Dates are higher in fiber, potassium, and vitamin B5, yet mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, iron, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • Dates have 3 times more vitamin B5 than mustard Greens Raw. While dates have 0.589mg of vitamin B5, mustard Greens Raw have only 0.21mg.

We used Dates, deglet noor and Mustard greens, raw types in this article.

Infographic

Dates 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.
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +70.8%
Contains more CopperCopper +24.8%
Contains more ZincZinc +16%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +233.3%
Contains more CalciumCalcium +194.9%
Contains more IronIron +60.8%
~equal in Phosphorus ~58mg

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.
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more FolateFolate +58.3%
Contains more CholineCholine +1160%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3920%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +9437%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Mustard Greens Raw DV% diff.
Vitamin K 2.7µg 257.5µg 212%
Vitamin C 0.4mg 70mg 77%
Fructose 19.56g 24%
Carbs 75.03g 4.67g 23%
Fiber 8g 3.2g 19%
Vitamin A 0µg 151µg 17%
Vitamin E 0.05mg 2.01mg 13%
Calories 282kcal 27kcal 13%
Manganese 0.262mg 11%
Potassium 656mg 384mg 8%
Calcium 39mg 115mg 8%
Iron 1.02mg 1.64mg 8%
Vitamin B5 0.589mg 0.21mg 8%
Copper 0.206mg 0.165mg 5%
Selenium 3µg 0.9µg 4%
Vitamin B3 1.274mg 0.8mg 3%
Magnesium 43mg 32mg 3%
Vitamin B2 0.066mg 0.11mg 3%
Folate 19µg 12µg 2%
Vitamin B1 0.052mg 0.08mg 2%
Protein 2.45g 2.86g 1%
Choline 6.3mg 0.5mg 1%
Vitamin B6 0.165mg 0.18mg 1%
Phosphorus 62mg 58mg 1%
Sodium 2mg 20mg 1%
Fats 0.39g 0.42g 0%
Net carbs 67.03g 1.47g N/A
Sugar 63.35g 1.32g N/A
Zinc 0.29mg 0.25mg 0%
Saturated fat 0.032g 0.01g 0%
Monounsaturated fat 0.036g 0.092g 0%
Polyunsaturated fat 0.019g 0.038g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +1506.6%
Contains more OtherOther +18.5%
Contains more ProteinProtein +16.7%
Contains more WaterWater +341.8%
~equal in Fats ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -68.8%
Contains more Mono. FatMonounsaturated fat +155.6%
Contains more Poly. FatPolyunsaturated 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.