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  6. Dried fruit vs. Mustard Greens Raw

Dried fruit vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between dried fruit and mustard Greens Raw

  • Dried fruit has more potassium, copper, fiber, vitamin E, iron, vitamin A, vitamin B3, and vitamin B5; however, mustard Greens Raw are richer in vitamin K and vitamin C.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • Dried fruit contains 3 times more vitamin B3 than mustard Greens Raw. Dried fruit contains 2.589mg of vitamin B3, while mustard Greens Raw contain 0.8mg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Mustard greens, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +202.6%
Contains more IronIron +62.2%
Contains more CopperCopper +107.9%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +109.1%
~equal in Magnesium ~32mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +19.2%
Contains more Vitamin EVitamin E +115.4%
Contains more Vitamin B3Vitamin B3 +223.6%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more CholineCholine +2680%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin KVitamin K +8206.5%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Mustard Greens Raw DV% diff.
Vitamin K 3.1µg 257.5µg 212%
Vitamin C 1mg 70mg 77%
Potassium 1162mg 384mg 23%
Copper 0.343mg 0.165mg 20%
Carbs 62.64g 4.67g 19%
Fructose 12.47g 16%
Fiber 7.3g 3.2g 16%
Vitamin E 4.33mg 2.01mg 15%
Iron 2.66mg 1.64mg 13%
Vitamin B3 2.589mg 0.8mg 11%
Calories 241kcal 27kcal 11%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 0.21mg 6%
Calcium 55mg 115mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin A 180µg 151µg 3%
Vitamin B2 0.074mg 0.11mg 3%
Vitamin B6 0.143mg 0.18mg 3%
Choline 13.9mg 0.5mg 2%
Phosphorus 71mg 58mg 2%
Selenium 2.2µg 0.9µg 2%
Zinc 0.39mg 0.25mg 1%
Folate 10µg 12µg 1%
Protein 3.39g 2.86g 1%
Fats 0.51g 0.42g 0%
Net carbs 55.34g 1.47g N/A
Magnesium 32mg 32mg 0%
Sugar 53.44g 1.32g N/A
Starch 0.35g 0%
Sodium 10mg 20mg 0%
Saturated fat 0.017g 0.01g 0%
Monounsaturated fat 0.074g 0.092g 0%
Polyunsaturated fat 0.074g 0.038g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +18.5%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +1241.3%
Contains more OtherOther +90.4%
Contains more WaterWater +193.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 more Poly. FatPolyunsaturated fat +94.7%
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +24.3%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.