Kiwi vs. Mustard Greens — In-Depth Nutrition Comparison
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How are kiwi and mustard Greens different?
- Kiwi is higher in vitamin C; however, mustard Greens is richer in vitamin K, vitamin A, calcium, and iron.
- Daily need coverage for vitamin K for mustard Greens is 460% higher.
- Kiwi contains 20 times more choline than mustard Greens. While kiwi contains 7.8mg of choline, mustard Greens contains only 0.4mg.
- Mustard Greens has less sugar.
- Mustard Greens has a lower glycemic index (32) than kiwi (58).
Kiwifruit, green, raw and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +92.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +247.1% |
| Contains more IronIron | +180.6% |
| Contains more CopperCopper | +12.3% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +266.4% |
| Contains more Vitamin B5Vitamin B5 | +52.5% |
| Contains more FolateFolate | +177.8% |
| Contains more CholineCholine | +1850% |
| Contains more Vitamin AVitamin A | +15350% |
| Contains more Vitamin EVitamin E | +21.9% |
| Contains more Vitamin B1Vitamin B1 | +51.9% |
| Contains more Vitamin B2Vitamin B2 | +152% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B6Vitamin B6 | +55.6% |
| Contains more Vitamin KVitamin K | +1370.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 40.3µg | 592.7µg | 460% |
| Vitamin C | 92.7mg | 25.3mg | 75% |
| Vitamin A | 4µg | 618µg | 68% |
| Calcium | 34mg | 118mg | 8% |
| Iron | 0.31mg | 0.87mg | 7% |
| Fructose | 4.35g | 5% | |
| Folate | 25µg | 9µg | 4% |
| Potassium | 312mg | 162mg | 4% |
| Fiber | 3g | 2g | 4% |
| Manganese | 0.098mg | 4% | |
| Carbs | 14.66g | 4.51g | 3% |
| Vitamin B6 | 0.063mg | 0.098mg | 3% |
| Vitamin B2 | 0.025mg | 0.063mg | 3% |
| Protein | 1.14g | 2.56g | 3% |
| Polyunsaturated fat | 0.287g | 0.046g | 2% |
| Vitamin E | 1.46mg | 1.78mg | 2% |
| Calories | 61kcal | 26kcal | 2% |
| Copper | 0.13mg | 0.146mg | 2% |
| Vitamin B1 | 0.027mg | 0.041mg | 1% |
| Phosphorus | 34mg | 42mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Zinc | 0.14mg | 0.22mg | 1% |
| Vitamin B3 | 0.341mg | 0.433mg | 1% |
| Vitamin B5 | 0.183mg | 0.12mg | 1% |
| Magnesium | 17mg | 13mg | 1% |
| Choline | 7.8mg | 0.4mg | 1% |
| Fats | 0.52g | 0.47g | 0% |
| Net carbs | 11.66g | 2.51g | N/A |
| Sugar | 8.99g | 1.41g | N/A |
| Sodium | 3mg | 9mg | 0% |
| Saturated fat | 0.029g | 0.012g | 0% |
| Monounsaturated fat | 0.047g | 0.11g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more CarbsCarbs | +225.1% |
| Contains more ProteinProtein | +124.6% |
| Contains more WaterWater | +10.5% |
| Contains more OtherOther | +11.5% |
~equal in
Fats
~0.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +523.9% |
| Contains less Sat. FatSaturated fat | -58.6% |
| Contains more Mono. FatMonounsaturated fat | +134% |
