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  6. Mustard Greens Raw vs. Breadfruit

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

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How are mustard Greens Raw and breadfruit different?

  • Mustard Greens Raw are higher in vitamin K, vitamin A, vitamin C, iron, vitamin E, calcium, copper, vitamin B6, and vitamin B2; however, breadfruit is richer in fiber.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than breadfruit (62).

Mustard greens, raw and Breadfruit, raw are the varieties used in this article.

Infographic

Mustard Greens Raw vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +576.5%
Contains more IronIron +203.7%
Contains more CopperCopper +96.4%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +27.6%
Contains less SodiumSodium -90%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin CVitamin C +141.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1910%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +51400%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more FolateFolate +16.7%
Contains more CholineCholine +1860%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Breadfruit DV% diff.
Vitamin K 257.5µg 0.5µg 214%
Vitamin C 70mg 29mg 46%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.54mg 14%
Vitamin E 2.01mg 0.1mg 13%
Calcium 115mg 17mg 10%
Copper 0.165mg 0.084mg 9%
Carbs 4.67g 27.12g 7%
Fiber 3.2g 4.9g 7%
Vitamin B6 0.18mg 0.1mg 6%
Vitamin B2 0.11mg 0.03mg 6%
Vitamin B5 0.21mg 0.457mg 5%
Protein 2.86g 1.07g 4%
Calories 27kcal 103kcal 4%
Phosphorus 58mg 30mg 4%
Potassium 384mg 490mg 3%
Manganese 0.06mg 3%
Vitamin B1 0.08mg 0.11mg 3%
Magnesium 32mg 25mg 2%
Choline 0.5mg 9.8mg 2%
Folate 12µg 14µg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 0.8mg 0.9mg 1%
Sodium 20mg 2mg 1%
Zinc 0.25mg 0.12mg 1%
Fats 0.42g 0.23g 0%
Net carbs 1.47g 22.22g N/A
Sugar 1.32g 11g N/A
Saturated fat 0.01g 0.048g 0%
Monounsaturated fat 0.092g 0.034g 0%
Polyunsaturated fat 0.038g 0.066g 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +167.3%
Contains more FatsFats +82.6%
Contains more WaterWater +28.4%
Contains more OtherOther +45.2%
Contains more CarbsCarbs +480.7%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +170.6%
Contains more Poly. FatPolyunsaturated fat +73.7%

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.