Kiwi vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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How are kiwi and mustard Greens Raw different?
- Kiwi is richer in vitamin C, while mustard Greens Raw are higher in vitamin K, vitamin A, iron, vitamin B6, calcium, and vitamin B2.
- Mustard Greens Raw cover your daily need for vitamin K, 181% more than kiwi.
- Kiwi has a higher glycemic index (58) than mustard Greens Raw (32).
Kiwifruit, green, raw and Mustard greens, raw types were 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 less SodiumSodium | -85% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +238.2% |
| Contains more PotassiumPotassium | +23.1% |
| Contains more IronIron | +429% |
| Contains more CopperCopper | +26.9% |
| Contains more ZincZinc | +78.6% |
| Contains more PhosphorusPhosphorus | +70.6% |
| Contains more SeleniumSelenium | +350% |
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 | +32.4% |
| Contains more FolateFolate | +108.3% |
| Contains more CholineCholine | +1460% |
| Contains more Vitamin AVitamin A | +3675% |
| Contains more Vitamin EVitamin E | +37.7% |
| Contains more Vitamin B1Vitamin B1 | +196.3% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +134.6% |
| Contains more Vitamin B5Vitamin B5 | +14.8% |
| Contains more Vitamin B6Vitamin B6 | +185.7% |
| Contains more Vitamin KVitamin K | +539% |
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:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +23.8% |
| Contains more CarbsCarbs | +213.9% |
| Contains more ProteinProtein | +150.9% |
| Contains more OtherOther | +121.3% |
~equal in
Water
~90.7g
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
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +655.3% |
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +95.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 40.3µg | 257.5µg | 181% |
| Vitamin C | 92.7mg | 70mg | 25% |
| Iron | 0.31mg | 1.64mg | 17% |
| Vitamin A | 4µg | 151µg | 16% |
| Vitamin B6 | 0.063mg | 0.18mg | 9% |
| Calcium | 34mg | 115mg | 8% |
| Vitamin B2 | 0.025mg | 0.11mg | 7% |
| Fructose | 4.35g | 5% | |
| Copper | 0.13mg | 0.165mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin E | 1.46mg | 2.01mg | 4% |
| Vitamin B1 | 0.027mg | 0.08mg | 4% |
| Magnesium | 17mg | 32mg | 4% |
| Folate | 25µg | 12µg | 3% |
| Protein | 1.14g | 2.86g | 3% |
| Phosphorus | 34mg | 58mg | 3% |
| Vitamin B3 | 0.341mg | 0.8mg | 3% |
| Carbs | 14.66g | 4.67g | 3% |
| Polyunsaturated fat | 0.287g | 0.038g | 2% |
| Calories | 61kcal | 27kcal | 2% |
| Potassium | 312mg | 384mg | 2% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Zinc | 0.14mg | 0.25mg | 1% |
| Choline | 7.8mg | 0.5mg | 1% |
| Sodium | 3mg | 20mg | 1% |
| Vitamin B5 | 0.183mg | 0.21mg | 1% |
| Fiber | 3g | 3.2g | 1% |
| Fats | 0.52g | 0.42g | 0% |
| Net carbs | 11.66g | 1.47g | N/A |
| Sugar | 8.99g | 1.32g | N/A |
| Saturated fat | 0.029g | 0.01g | 0% |
| Monounsaturated fat | 0.047g | 0.092g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
84%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 7.67g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 17mg)
Which food is cheaper?
Kiwi is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)