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

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

Compare

What are the differences between mustard Greens Raw and avocadoes?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, and calcium, yet avocadoes are higher in vitamin B5, folate, fiber, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 197% more.
  • Mustard Greens Raw have 21 times more vitamin A than avocadoes. While mustard Greens Raw have 3024IU of vitamin A, avocadoes have only 146IU.
  • The amount of saturated fat in mustard Greens Raw is lower.

We used Mustard greens, raw and Avocados, raw, all commercial varieties types in this article.

Infographic

Mustard Greens Raw vs Avocado 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +858.3%
Contains more IronIron +198.2%
Contains more PhosphorusPhosphorus +11.5%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +26.3%
Contains more CopperCopper +15.2%
Contains more ZincZinc +156%
Contains less SodiumSodium -65%
~equal in Magnesium ~29mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin KVitamin K +1126.2%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +117.3%
Contains more Vitamin B5Vitamin B5 +561.4%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more FolateFolate +575%
Contains more CholineCholine +2740%
~equal in Vitamin E ~2.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Avocado DV% diff.
Vitamin K 257.5µg 21µg 197%
Vitamin C 70mg 10mg 67%
Monounsaturated fat 0.092g 9.799g 24%
Vitamin B5 0.21mg 1.389mg 24%
Fats 0.42g 14.66g 22%
Folate 12µg 81µg 17%
Vitamin A 151µg 7µg 16%
Iron 1.64mg 0.55mg 14%
Fiber 3.2g 6.7g 14%
Polyunsaturated fat 0.038g 1.816g 12%
Saturated fat 0.01g 2.126g 10%
Calcium 115mg 12mg 10%
Calories 27kcal 160kcal 7%
Manganese 0.142mg 6%
Vitamin B6 0.18mg 0.257mg 6%
Vitamin B3 0.8mg 1.738mg 6%
Zinc 0.25mg 0.64mg 4%
Copper 0.165mg 0.19mg 3%
Potassium 384mg 485mg 3%
Protein 2.86g 2g 2%
Choline 0.5mg 14.2mg 2%
Vitamin B2 0.11mg 0.13mg 2%
Vitamin B1 0.08mg 0.067mg 1%
Selenium 0.9µg 0.4µg 1%
Sodium 20mg 7mg 1%
Phosphorus 58mg 52mg 1%
Magnesium 32mg 29mg 1%
Carbs 4.67g 8.53g 1%
Net carbs 1.47g 1.83g N/A
Sugar 1.32g 0.66g N/A
Starch 0.11g 0%
Vitamin E 2.01mg 2.07mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +43%
Contains more WaterWater +23.9%
Contains more FatsFats +3390.5%
Contains more CarbsCarbs +82.7%
Contains more OtherOther +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +10551.1%
Contains more Poly. FatPolyunsaturated fat +4678.9%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.