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  6. Grape vs. Mustard Greens Raw

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

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Differences between grapes and mustard Greens Raw

  • Mustard Greens Raw are higher than grapes in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, calcium, fiber, phosphorus, and magnesium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 202% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than grapes (49).

The food types used in this comparison are Grapes, american type (slip skin), raw and Mustard greens, raw.

Infographic

Grape 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.
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 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 +540%
Contains more CalciumCalcium +721.4%
Contains more PotassiumPotassium +101%
Contains more IronIron +465.5%
Contains more CopperCopper +312.5%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +480%
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.
Grape
Grape
2
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 B1Vitamin B1 +15%
Contains more CholineCholine +1020%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +775%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +1663.7%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Mustard Greens Raw DV% diff.
Vitamin K 14.6µg 257.5µg 202%
Vitamin C 4mg 70mg 73%
Manganese 0.718mg 31%
Iron 0.29mg 1.64mg 17%
Vitamin A 5µg 151µg 16%
Copper 0.04mg 0.165mg 14%
Vitamin E 0.19mg 2.01mg 12%
Calcium 14mg 115mg 10%
Fiber 0.9g 3.2g 9%
Phosphorus 10mg 58mg 7%
Magnesium 5mg 32mg 6%
Potassium 191mg 384mg 6%
Vitamin B6 0.11mg 0.18mg 5%
Protein 0.63g 2.86g 4%
Vitamin B5 0.024mg 0.21mg 4%
Vitamin B2 0.057mg 0.11mg 4%
Carbs 17.15g 4.67g 4%
Vitamin B3 0.3mg 0.8mg 3%
Zinc 0.04mg 0.25mg 2%
Folate 4µg 12µg 2%
Calories 67kcal 27kcal 2%
Choline 5.6mg 0.5mg 1%
Vitamin B1 0.092mg 0.08mg 1%
Selenium 0.1µg 0.9µg 1%
Sodium 2mg 20mg 1%
Fats 0.35g 0.42g 0%
Net carbs 16.25g 1.47g N/A
Sugar 16.25g 1.32g N/A
Saturated fat 0.114g 0.01g 0%
Monounsaturated fat 0.014g 0.092g 0%
Polyunsaturated fat 0.102g 0.038g 0%
Tryptophan 0.003mg 0%
Threonine 0.017mg 0%
Isoleucine 0.005mg 0%
Leucine 0.013mg 0%
Lysine 0.014mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 CarbsCarbs +267.2%
Contains more ProteinProtein +354%
Contains more FatsFats +20%
Contains more WaterWater +11.6%
Contains more OtherOther +136.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 +168.4%
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +557.1%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.