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  6. Mustard Greens Raw vs. Blueberry

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

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Significant differences between mustard Greens Raw and blueberries

  • Mustard Greens Raw are richer than blueberries in vitamin K, vitamin C, vitamin A, iron, copper, calcium, vitamin B6, vitamin E, potassium, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 198% more than blueberries.
  • Mustard Greens Raw have 56 times more vitamin A than blueberries. Mustard Greens Raw have 3024IU of vitamin A, while blueberries have 54IU.
  • Blueberries have a higher glycemic index (53) than mustard Greens Raw (32).

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

Infographic

Mustard Greens Raw vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +1816.7%
Contains more PotassiumPotassium +398.7%
Contains more IronIron +485.7%
Contains more CopperCopper +189.5%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +383.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -95%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +621.6%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +252.6%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +246.2%
Contains more Vitamin KVitamin K +1234.2%
Contains more FolateFolate +100%
Contains more CholineCholine +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Blueberry DV% diff.
Vitamin K 257.5µg 19.3µg 199%
Vitamin C 70mg 9.7mg 67%
Iron 1.64mg 0.28mg 17%
Vitamin A 151µg 3µg 16%
Manganese 0.336mg 15%
Copper 0.165mg 0.057mg 12%
Calcium 115mg 6mg 11%
Vitamin B6 0.18mg 0.052mg 10%
Vitamin E 2.01mg 0.57mg 10%
Potassium 384mg 77mg 9%
Phosphorus 58mg 12mg 7%
Fructose 4.97g 6%
Magnesium 32mg 6mg 6%
Vitamin B2 0.11mg 0.041mg 5%
Protein 2.86g 0.74g 4%
Vitamin B1 0.08mg 0.037mg 4%
Carbs 4.67g 14.49g 3%
Fiber 3.2g 2.4g 3%
Calories 27kcal 57kcal 2%
Vitamin B5 0.21mg 0.124mg 2%
Folate 12µg 6µg 2%
Vitamin B3 0.8mg 0.418mg 2%
Polyunsaturated fat 0.038g 0.146g 1%
Choline 0.5mg 6mg 1%
Sodium 20mg 1mg 1%
Zinc 0.25mg 0.16mg 1%
Selenium 0.9µg 0.1µg 1%
Fats 0.42g 0.33g 0%
Net carbs 1.47g 12.09g N/A
Sugar 1.32g 9.96g N/A
Starch 0.03g 0%
Saturated fat 0.01g 0.028g 0%
Monounsaturated fat 0.092g 0.047g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +286.5%
Contains more FatsFats +27.3%
Contains more OtherOther +487%
Contains more CarbsCarbs +210.3%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +95.7%
Contains more Poly. FatPolyunsaturated fat +284.2%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.