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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 richer in Vitamin C, while Mustard Greens are higher in Vitamin K, Iron, Vitamin A, Vitamin B6, Calcium and Vitamin B2.
  • Mustard Greens covers your daily need of Vitamin K 181% more than Kiwifruit.

Kiwifruit, green, raw and Mustard greens, raw types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -85%
Contains more Iron +429%
Contains more Calcium +238.2%
Contains more Potassium +23.1%
Contains more Magnesium +88.2%
Contains more Copper +26.9%
Contains more Zinc +78.6%
Contains more Phosphorus +70.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains less Sodium -85%
Contains more Iron +429%
Contains more Calcium +238.2%
Contains more Potassium +23.1%
Contains more Magnesium +88.2%
Contains more Copper +26.9%
Contains more Zinc +78.6%
Contains more Phosphorus +70.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +32.4%
Contains more Folate +108.3%
Contains more Vitamin A +3375.9%
Contains more Vitamin E +37.7%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +539%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin C +32.4%
Contains more Folate +108.3%
Contains more Vitamin A +3375.9%
Contains more Vitamin E +37.7%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +539%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Kiwifruit
102
Mustard Greens
Mineral Summary Score
15
Kiwifruit
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Kiwifruit
17%
Mustard Greens
Carbohydrates
15%
Kiwifruit
5%
Mustard Greens
Fats
2%
Kiwifruit
2%
Mustard Greens

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Mustard Greens
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (difference - 7.67g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.019g)
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 - 17mg)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Mustard Greens Opinion
Calories 61 27 Kiwifruit
Protein 1.14 2.86 Mustard Greens
Fats 0.52 0.42 Kiwifruit
Vitamin C 92.7 70 Kiwifruit
Carbs 14.66 4.67 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 1.64 Mustard Greens
Calcium 34 115 Mustard Greens
Potassium 312 384 Mustard Greens
Magnesium 17 32 Mustard Greens
Sugars 8.99 1.32 Mustard Greens
Fiber 3 3.2 Mustard Greens
Copper 0.13 0.165 Mustard Greens
Zinc 0.14 0.25 Mustard Greens
Starch 0 Kiwifruit
Phosphorus 34 58 Mustard Greens
Sodium 3 20 Kiwifruit
Vitamin A 87 3024 Mustard Greens
Vitamin E 1.46 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.027 0.08 Mustard Greens
Vitamin B2 0.025 0.11 Mustard Greens
Vitamin B3 0.341 0.8 Mustard Greens
Vitamin B5 0.183 0.21 Mustard Greens
Vitamin B6 0.063 0.18 Mustard Greens
Vitamin B12 0 0
Vitamin K 40.3 257.5 Mustard Greens
Folate 25 12 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.01 Mustard Greens
Monounsaturated Fat 0.047 0.092 Mustard Greens
Polyunsaturated fat 0.287 0.038 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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/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.