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Kiwifruit vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Kiwifruit and Mustard Greens different?

  • Kiwifruit is higher in Vitamin C, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Calcium, and Iron.
  • Daily need coverage for Vitamin K from Mustard Greens is 460% higher.
  • Kiwifruit contains 20 times more Choline than Mustard Greens. While Kiwifruit contains 7.8mg of Choline, Mustard Greens contains only 0.4mg.
  • Mustard Greens has less Sugar.

Kiwifruit, green, raw and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Kiwifruit vs Mustard Greens 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 Magnesium +30.8%
Contains more Potassium +92.6%
Contains less Sodium -66.7%
Contains more Calcium +247.1%
Contains more Iron +180.6%
Contains more Phosphorus +23.5%
Contains more Zinc +57.1%
Contains more Copper +12.3%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +30.8%
Contains more Potassium +92.6%
Contains less Sodium -66.7%
Contains more Calcium +247.1%
Contains more Iron +180.6%
Contains more Phosphorus +23.5%
Contains more Zinc +57.1%
Contains more Copper +12.3%
Contains more Selenium +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 C +266.4%
Contains more Vitamin B5 +52.5%
Contains more Folate +177.8%
Contains more Vitamin A +14118.4%
Contains more Vitamin E +21.9%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +55.6%
Contains more Vitamin K +1370.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +266.4%
Contains more Vitamin B5 +52.5%
Contains more Folate +177.8%
Contains more Vitamin A +14118.4%
Contains more Vitamin E +21.9%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +55.6%
Contains more Vitamin K +1370.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.6%
Contains more Carbs +225.1%
Contains more Protein +124.6%
Contains more Water +10.5%
Contains more Other +11.5%
Equal in Fats - 0.47
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Fats +10.6%
Contains more Carbs +225.1%
Contains more Protein +124.6%
Contains more Water +10.5%
Contains more Other +11.5%
Equal in Fats - 0.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +523.9%
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +134%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +523.9%
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +134%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Mustard Greens Opinion
Net carbs 11.66g 2.51g Kiwifruit
Protein 1.14g 2.56g Mustard Greens
Fats 0.52g 0.47g Kiwifruit
Carbs 14.66g 4.51g Kiwifruit
Calories 61kcal 26kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 1.41g Mustard Greens
Fiber 3g 2g Kiwifruit
Calcium 34mg 118mg Mustard Greens
Iron 0.31mg 0.87mg Mustard Greens
Magnesium 17mg 13mg Kiwifruit
Phosphorus 34mg 42mg Mustard Greens
Potassium 312mg 162mg Kiwifruit
Sodium 3mg 9mg Kiwifruit
Zinc 0.14mg 0.22mg Mustard Greens
Copper 0.13mg 0.146mg Mustard Greens
Manganese 0.098mg Kiwifruit
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 87IU 12370IU Mustard Greens
Vitamin A RAE 4µg 618µg Mustard Greens
Vitamin E 1.46mg 1.78mg Mustard Greens
Vitamin C 92.7mg 25.3mg Kiwifruit
Vitamin B1 0.027mg 0.041mg Mustard Greens
Vitamin B2 0.025mg 0.063mg Mustard Greens
Vitamin B3 0.341mg 0.433mg Mustard Greens
Vitamin B5 0.183mg 0.12mg Kiwifruit
Vitamin B6 0.063mg 0.098mg Mustard Greens
Folate 25µg 9µg Kiwifruit
Vitamin K 40.3µg 592.7µg Mustard Greens
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.012g Mustard Greens
Monounsaturated Fat 0.047g 0.11g Mustard Greens
Polyunsaturated fat 0.287g 0.046g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
201%
Mustard Greens
Minerals Daily Need Coverage Score
14%
Kiwifruit
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.58g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.