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Mustard vs. Cloudberry — In-Depth Nutrition Comparison

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Summary of differences between mustard and cloudberries

  • Mustard has more iron, vitamin B1, and phosphorus; however, cloudberries are higher in vitamin C.
  • Cloudberries cover your daily need for vitamin C, 175% more than mustard.
  • Mustard has 4 times more vitamin B1 than cloudberries. While mustard has 0.177mg of vitamin B1, cloudberries have only 0.05mg.
  • The glycemic index of cloudberries is higher.

These are the specific foods used in this comparison Mustard, prepared, yellow and Cloudberries, raw (Alaska Native).

Infographic

Mustard vs Cloudberry 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +∞%
Contains more IronIron +130%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +208.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +52566.7%
Contains more Vitamin B3Vitamin B3 +59.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +55.8%
Contains more FatsFats +317.5%
Contains more OtherOther +180.8%
Contains more CarbsCarbs +47.5%
~equal in Water ~87g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Cloudberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mustard Cloudberry DV% diff.
Vitamin C 0.3mg 158mg 175%
Selenium 33.5µg 61%
Sodium 1104mg 48%
Manganese 0.422mg 18%
Fiber 4g 16%
Vitamin B1 0.177mg 0.05mg 11%
Magnesium 48mg 11%
Iron 1.61mg 0.7mg 11%
Phosphorus 108mg 35mg 10%
Copper 0.074mg 8%
Zinc 0.64mg 6%
Calcium 63mg 18mg 5%
Vitamin B5 0.254mg 5%
Vitamin B6 0.07mg 5%
Polyunsaturated fat 0.774g 5%
Monounsaturated fat 2.182g 5%
Potassium 152mg 4%
Choline 22.4mg 4%
Fats 3.34g 0.8g 4%
Protein 3.74g 2.4g 3%
Vitamin B3 0.565mg 0.9mg 2%
Vitamin E 0.36mg 2%
Folate 7µg 2%
Vitamin A 5µg 1%
Saturated fat 0.214g 1%
Carbs 5.83g 8.6g 1%
Vitamin K 1.4µg 1%
Calories 60kcal 51kcal 0%
Net carbs 1.83g 8.6g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin B2 0.07mg 0.07mg 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Cloudberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Mustard
44%
Cloudberry
Minerals Daily Need Coverage Score
60%
Mustard
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Mustard
Mustard is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 1104mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.214g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $2.1)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/nutrients
  2. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.