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  6. Mustard Greens Raw vs. Blackberry

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

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Important differences between mustard Greens Raw and blackberries

  • Mustard Greens Raw have more vitamin K, vitamin A, vitamin C, iron, vitamin B6, calcium, potassium, vitamin B2, and vitamin E; however, blackberries are richer in fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 198% more.
  • Mustard Greens Raw contain 14 times more vitamin A than blackberries. Mustard Greens Raw contain 3024IU of vitamin A, while blackberries contain 214IU.

The food varieties used in the comparison are Mustard greens, raw and Blackberries, raw.

Infographic

Mustard Greens Raw vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +296.6%
Contains more PotassiumPotassium +137%
Contains more IronIron +164.5%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +125%
Contains more ZincZinc +112%
Contains less SodiumSodium -95%
~equal in Copper ~0.165mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +1272.7%
Contains more Vitamin EVitamin E +71.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +1200.5%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more FolateFolate +108.3%
Contains more CholineCholine +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Blackberry DV% diff.
Vitamin K 257.5µg 19.8µg 198%
Vitamin C 70mg 21mg 54%
Manganese 0.646mg 28%
Vitamin A 151µg 11µg 16%
Iron 1.64mg 0.62mg 13%
Vitamin B6 0.18mg 0.03mg 12%
Calcium 115mg 29mg 9%
Fiber 3.2g 5.3g 8%
Potassium 384mg 162mg 7%
Vitamin B2 0.11mg 0.026mg 6%
Vitamin E 2.01mg 1.17mg 6%
Vitamin B1 0.08mg 0.02mg 5%
Phosphorus 58mg 22mg 5%
Protein 2.86g 1.39g 3%
Folate 12µg 25µg 3%
Fructose 2.4g 3%
Zinc 0.25mg 0.53mg 3%
Magnesium 32mg 20mg 3%
Carbs 4.67g 9.61g 2%
Polyunsaturated fat 0.038g 0.28g 2%
Sodium 20mg 1mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B3 0.8mg 0.646mg 1%
Vitamin B5 0.21mg 0.276mg 1%
Choline 0.5mg 8.5mg 1%
Calories 27kcal 43kcal 1%
Fats 0.42g 0.49g 0%
Net carbs 1.47g 4.31g N/A
Sugar 1.32g 4.88g N/A
Copper 0.165mg 0.165mg 0%
Saturated fat 0.01g 0.014g 0%
Monounsaturated fat 0.092g 0.047g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +105.8%
Contains more OtherOther +275%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +105.8%
~equal in Water ~88.15g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +95.7%
Contains more Poly. FatPolyunsaturated fat +636.8%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.