Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Mango
  5. Compare
  6. Mango vs. Mustard Greens Raw

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

Compare

What are the main differences between Mango and Mustard Greens Raw?

  • Mango is richer in Folate, yet Mustard Greens Raw are richer in Vitamin K, Vitamin C, Iron, Vitamin A RAE, Calcium, Vitamin E , Fiber, Potassium, and Phosphorus.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 211% higher.
  • Mango has 4 times more Folate than Mustard Greens Raw. Mango has 43µg of Folate, while Mustard Greens Raw have 12µg.

We used Mangos, raw and Mustard greens, raw types in this comparison.

Infographic

Mango 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.
Mango
Mango
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -95%
Contains more Calcium +945.5%
Contains more Iron +925%
Contains more Magnesium +220%
Contains more Phosphorus +314.3%
Contains more Potassium +128.6%
Contains more Zinc +177.8%
Contains more Copper +48.6%
Contains more Selenium +50%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -95%
Contains more Calcium +945.5%
Contains more Iron +925%
Contains more Magnesium +220%
Contains more Phosphorus +314.3%
Contains more Potassium +128.6%
Contains more Zinc +177.8%
Contains more Copper +48.6%
Contains more Selenium +50%

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.
Mango
Mango
1
:
9
Mustard Greens Raw
Mustard Greens Raw
Contains more Folate +258.3%
Contains more Vitamin A +179.5%
Contains more Vitamin E +123.3%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +189.5%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +51.3%
Contains more Vitamin K +6031%
Equal in Vitamin B5 - 0.21
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Folate +258.3%
Contains more Vitamin A +179.5%
Contains more Vitamin E +123.3%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +189.5%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +51.3%
Contains more Vitamin K +6031%
Equal in Vitamin B5 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Carbs +220.8%
Contains more Protein +248.8%
Contains more Fats +10.5%
Contains more Other +275%
Equal in Water - 90.7
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Mustard Greens Raw
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 Carbs +220.8%
Contains more Protein +248.8%
Contains more Fats +10.5%
Contains more Other +275%
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +52.2%
Contains more Polyunsaturated fat +86.8%
Contains less Saturated Fat -89.1%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +52.2%
Contains more Polyunsaturated fat +86.8%
Contains less Saturated Fat -89.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 Mango Mustard Greens Raw Opinion
Net carbs 13.38g 1.47g Mango
Protein 0.82g 2.86g Mustard Greens Raw
Fats 0.38g 0.42g Mustard Greens Raw
Carbs 14.98g 4.67g Mango
Calories 60kcal 27kcal Mango
Fructose 4.68g Mango
Sugar 13.66g 1.32g Mustard Greens Raw
Fiber 1.6g 3.2g Mustard Greens Raw
Calcium 11mg 115mg Mustard Greens Raw
Iron 0.16mg 1.64mg Mustard Greens Raw
Magnesium 10mg 32mg Mustard Greens Raw
Phosphorus 14mg 58mg Mustard Greens Raw
Potassium 168mg 384mg Mustard Greens Raw
Sodium 1mg 20mg Mango
Zinc 0.09mg 0.25mg Mustard Greens Raw
Copper 0.111mg 0.165mg Mustard Greens Raw
Manganese 0.063mg Mango
Selenium 0.6µg 0.9µg Mustard Greens Raw
Vitamin A 1082IU 3024IU Mustard Greens Raw
Vitamin A RAE 54µg 151µg Mustard Greens Raw
Vitamin E 0.9mg 2.01mg Mustard Greens Raw
Vitamin C 36.4mg 70mg Mustard Greens Raw
Vitamin B1 0.028mg 0.08mg Mustard Greens Raw
Vitamin B2 0.038mg 0.11mg Mustard Greens Raw
Vitamin B3 0.669mg 0.8mg Mustard Greens Raw
Vitamin B5 0.197mg 0.21mg Mustard Greens Raw
Vitamin B6 0.119mg 0.18mg Mustard Greens Raw
Folate 43µg 12µg Mango
Vitamin K 4.2µg 257.5µg Mustard Greens Raw
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.14g 0.092g Mango
Polyunsaturated fat 0.071g 0.038g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
9%
Mango
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 12.34g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 19)
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?
Mango
Mango contains less Sodium (difference - 19mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.1)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.