Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Jackfruit
  5. Compare
  6. Jackfruit vs. Mustard Greens Raw

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

Compare

The main differences between jackfruit and mustard Greens Raw

  • Jackfruit has more vitamin B6; however, mustard Greens Raw have more vitamin C, vitamin A, iron, vitamin E, copper, calcium, fiber, and phosphorus.
  • Daily need coverage for vitamin C for mustard Greens Raw is 63% higher.
  • Mustard Greens Raw have 2 times less vitamin B6 than jackfruit. Jackfruit has 0.329mg of vitamin B6, while mustard Greens Raw have 0.18mg.
  • Jackfruit has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Jackfruit, raw and Mustard greens, raw.

Infographic

Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 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 more PotassiumPotassium +16.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +379.2%
Contains more IronIron +613%
Contains more CopperCopper +117.1%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +176.2%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 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 B1Vitamin B1 +31.3%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +410.9%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin EVitamin E +491.2%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jackfruit Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 13.7mg 70mg 63%
Iron 0.23mg 1.64mg 18%
Vitamin A 5µg 151µg 16%
Fructose 9.19g 11%
Vitamin B6 0.329mg 0.18mg 11%
Vitamin E 0.34mg 2.01mg 11%
Copper 0.076mg 0.165mg 10%
Calcium 24mg 115mg 9%
Fiber 1.5g 3.2g 7%
Carbs 23.25g 4.67g 6%
Phosphorus 21mg 58mg 5%
Vitamin B2 0.055mg 0.11mg 4%
Folate 24µg 12µg 3%
Calories 95kcal 27kcal 3%
Potassium 448mg 384mg 2%
Manganese 0.043mg 2%
Selenium 0.9µg 2%
Vitamin B1 0.105mg 0.08mg 2%
Protein 1.72g 2.86g 2%
Starch 1.47g 1%
Sodium 2mg 20mg 1%
Magnesium 29mg 32mg 1%
Saturated fat 0.195g 0.01g 1%
Vitamin B5 0.235mg 0.21mg 1%
Zinc 0.13mg 0.25mg 1%
Vitamin B3 0.92mg 0.8mg 1%
Fats 0.64g 0.42g 0%
Net carbs 21.75g 1.47g N/A
Sugar 19.08g 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.155g 0.092g 0%
Polyunsaturated fat 0.094g 0.038g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 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 +52.4%
Contains more CarbsCarbs +397.9%
Contains more ProteinProtein +66.3%
Contains more WaterWater +23.5%
Contains more OtherOther +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 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 Mono. FatMonounsaturated fat +68.5%
Contains more Poly. FatPolyunsaturated fat +147.4%
Contains less Sat. FatSaturated fat -94.9%

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.