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 A, vitamin C, iron, 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.
  • Mustard Greens Raw have a lower glycemic index than mango.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 -95%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +128.6%
Contains more IronIron +925%
Contains more CopperCopper +48.6%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +314.3%
Contains more SeleniumSelenium +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
2
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more FolateFolate +258.3%
Contains more CholineCholine +1420%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +179.6%
Contains more Vitamin EVitamin E +123.3%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more Vitamin KVitamin K +6031%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Mustard Greens Raw DV% diff.
Vitamin K 4.2µg 257.5µg 211%
Vitamin C 36.4mg 70mg 37%
Iron 0.16mg 1.64mg 19%
Vitamin A 54µg 151µg 11%
Calcium 11mg 115mg 10%
Folate 43µg 12µg 8%
Vitamin E 0.9mg 2.01mg 7%
Fructose 4.68g 6%
Potassium 168mg 384mg 6%
Vitamin B2 0.038mg 0.11mg 6%
Fiber 1.6g 3.2g 6%
Copper 0.111mg 0.165mg 6%
Phosphorus 14mg 58mg 6%
Vitamin B6 0.119mg 0.18mg 5%
Magnesium 10mg 32mg 5%
Protein 0.82g 2.86g 4%
Vitamin B1 0.028mg 0.08mg 4%
Manganese 0.063mg 3%
Carbs 14.98g 4.67g 3%
Calories 60kcal 27kcal 2%
Choline 7.6mg 0.5mg 1%
Sodium 1mg 20mg 1%
Vitamin B3 0.669mg 0.8mg 1%
Zinc 0.09mg 0.25mg 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.38g 0.42g 0%
Net carbs 13.38g 1.47g N/A
Sugar 13.66g 1.32g N/A
Vitamin B5 0.197mg 0.21mg 0%
Saturated fat 0.092g 0.01g 0%
Monounsaturated fat 0.14g 0.092g 0%
Polyunsaturated fat 0.071g 0.038g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 CarbsCarbs +220.8%
Contains more ProteinProtein +248.8%
Contains more FatsFats +10.5%
Contains more OtherOther +275%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 Mono. FatMonounsaturated fat +52.2%
Contains more Poly. FatPolyunsaturated fat +86.8%
Contains less Sat. FatSaturated fat -89.1%

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.