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  6. Kiwifruit vs. Mustard Greens Raw

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

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How are Kiwifruit and Mustard Greens Raw different?

  • Kiwifruit is richer in Vitamin C, while Mustard Greens Raw are higher in Vitamin K, Iron, Vitamin A RAE, Vitamin B6, Calcium, and Vitamin B2.
  • Mustard Greens Raw 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 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 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 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.
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +32.4%
Contains more FolateFolate +108.3%
Contains more CholineCholine +1460%
Contains more Vitamin AVitamin A +3375.9%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +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
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 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.
Kiwifruit Mustard Greens Raw
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 Raw Opinion
Calories 61kcal 27kcal Kiwifruit
Protein 1.14g 2.86g Mustard Greens Raw
Fats 0.52g 0.42g Kiwifruit
Vitamin C 92.7mg 70mg Kiwifruit
Net carbs 11.66g 1.47g Kiwifruit
Carbs 14.66g 4.67g Kiwifruit
Magnesium 17mg 32mg Mustard Greens Raw
Calcium 34mg 115mg Mustard Greens Raw
Potassium 312mg 384mg Mustard Greens Raw
Iron 0.31mg 1.64mg Mustard Greens Raw
Sugar 8.99g 1.32g Mustard Greens Raw
Fiber 3g 3.2g Mustard Greens Raw
Copper 0.13mg 0.165mg Mustard Greens Raw
Zinc 0.14mg 0.25mg Mustard Greens Raw
Phosphorus 34mg 58mg Mustard Greens Raw
Sodium 3mg 20mg Kiwifruit
Vitamin A 87IU 3024IU Mustard Greens Raw
Vitamin A RAE 4µg 151µg Mustard Greens Raw
Vitamin E 1.46mg 2.01mg Mustard Greens Raw
Manganese 0.098mg Kiwifruit
Selenium 0.2µg 0.9µg Mustard Greens Raw
Vitamin B1 0.027mg 0.08mg Mustard Greens Raw
Vitamin B2 0.025mg 0.11mg Mustard Greens Raw
Vitamin B3 0.341mg 0.8mg Mustard Greens Raw
Vitamin B5 0.183mg 0.21mg Mustard Greens Raw
Vitamin B6 0.063mg 0.18mg Mustard Greens Raw
Vitamin K 40.3µg 257.5µg Mustard Greens Raw
Folate 25µg 12µg Kiwifruit
Choline 7.8mg 0.5mg Kiwifruit
Saturated Fat 0.029g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.047g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.287g 0.038g Kiwifruit
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
Fructose 4.35g Kiwifruit

Which food is preferable for your diet?

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

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%
Kiwifruit
94%
Mustard Greens Raw
Minerals Daily Need Coverage Score
14%
Kiwifruit
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 7.67g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw 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)

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 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.