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  6. Mustard Greens Raw vs. Banana

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

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Significant differences between mustard Greens Raw and bananas

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, copper, and phosphorus, while bananas are higher in vitamin B6.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than bananas.
  • Mustard Greens Raw have 47 times more vitamin A than bananas. Mustard Greens Raw have 3024IU of vitamin A, while bananas have 64IU.
  • Bananas have a higher glycemic index (48) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Bananas, raw.

Infographic

Mustard Greens Raw vs Banana 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%
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +2200%
Contains more IronIron +530.8%
Contains more CopperCopper +111.5%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +163.6%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +11.1%
~equal in Potassium ~358mg

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%
Banana
Banana
4
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +704.6%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin KVitamin K +51400%
Contains more Vitamin B5Vitamin B5 +59%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1860%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Banana DV% diff.
Vitamin K 257.5µg 0.5µg 214%
Vitamin C 70mg 8.7mg 68%
Iron 1.64mg 0.26mg 17%
Vitamin A 151µg 3µg 16%
Vitamin B6 0.18mg 0.367mg 14%
Vitamin E 2.01mg 0.1mg 13%
Manganese 0.27mg 12%
Calcium 115mg 5mg 11%
Copper 0.165mg 0.078mg 10%
Fructose 4.85g 6%
Carbs 4.67g 22.84g 6%
Phosphorus 58mg 22mg 5%
Protein 2.86g 1.09g 4%
Vitamin B1 0.08mg 0.031mg 4%
Calories 27kcal 89kcal 3%
Vitamin B2 0.11mg 0.073mg 3%
Folate 12µg 20µg 2%
Vitamin B5 0.21mg 0.334mg 2%
Starch 5.38g 2%
Choline 0.5mg 9.8mg 2%
Fiber 3.2g 2.6g 2%
Zinc 0.25mg 0.15mg 1%
Sodium 20mg 1mg 1%
Potassium 384mg 358mg 1%
Vitamin B3 0.8mg 0.665mg 1%
Magnesium 32mg 27mg 1%
Fats 0.42g 0.33g 0%
Net carbs 1.47g 20.24g N/A
Sugar 1.32g 12.23g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.01g 0.112g 0%
Monounsaturated fat 0.092g 0.032g 0%
Polyunsaturated fat 0.038g 0.073g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%

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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +162.4%
Contains more FatsFats +27.3%
Contains more WaterWater +21.1%
Contains more OtherOther +62.7%
Contains more CarbsCarbs +389.1%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +187.5%
Contains more Poly. FatPolyunsaturated fat +92.1%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.