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

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The main differences between mustard Greens Raw and caper

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin B6, potassium, vitamin E, calcium, and phosphorus; however, caper has more copper.
  • Daily need coverage for vitamin K for mustard Greens Raw is 194% higher.
  • Caper has 22 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024IU of vitamin A, while caper has 138IU.
  • Mustard Greens Raw are lower in sodium.

Food types used in this article are Mustard greens, raw and Capers, canned.

Infographic

Mustard Greens Raw vs Caper 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%
Caper
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +860%
Contains more PhosphorusPhosphorus +480%
Contains less SodiumSodium -99.1%
Contains more CopperCopper +126.7%
Contains more ZincZinc +28%
Contains more SeleniumSelenium +33.3%
~equal in Magnesium ~33mg
~equal in Iron ~1.67mg

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%
Caper
3
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +1527.9%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +128.4%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +677.8%
Contains more Vitamin B6Vitamin B6 +682.6%
Contains more Vitamin KVitamin K +946.7%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more FolateFolate +91.7%
Contains more CholineCholine +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +104.8%
Contains more OtherOther +495.6%
~equal in Carbs ~4.89g
~equal in Water ~83.85g

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
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +46%
Contains more Poly. FatPolyunsaturated fat +700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Caper
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Caper DV% diff.
Vitamin K 257.5µg 24.6µg 194%
Sodium 20mg 2348mg 101%
Vitamin C 70mg 4.3mg 73%
Copper 0.165mg 0.374mg 23%
Vitamin A 151µg 7µg 16%
Vitamin B6 0.18mg 0.023mg 12%
Potassium 384mg 40mg 10%
Vitamin E 2.01mg 0.88mg 8%
Calcium 115mg 40mg 8%
Phosphorus 58mg 10mg 7%
Vitamin B1 0.08mg 0.018mg 5%
Vitamin B5 0.21mg 0.027mg 4%
Folate 12µg 23µg 3%
Manganese 0.078mg 3%
Vitamin B2 0.11mg 0.139mg 2%
Polyunsaturated fat 0.038g 0.304g 2%
Selenium 0.9µg 1.2µg 1%
Choline 0.5mg 6.5mg 1%
Protein 2.86g 2.36g 1%
Fats 0.42g 0.86g 1%
Zinc 0.25mg 0.32mg 1%
Saturated fat 0.01g 0.233g 1%
Vitamin B3 0.8mg 0.652mg 1%
Calories 27kcal 23kcal 0%
Net carbs 1.47g 1.69g N/A
Carbs 4.67g 4.89g 0%
Magnesium 32mg 33mg 0%
Iron 1.64mg 1.67mg 0%
Sugar 1.32g 0.41g N/A
Fiber 3.2g 3.2g 0%
Monounsaturated fat 0.092g 0.063g 0%
Omega-3 - DPA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Caper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Mustard Greens Raw
13%
Caper
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
56%
Caper

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 2328mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.223g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 32)
Which food is cheaper?
Caper
Caper is cheaper (difference - $1.4)
Which food is richer in minerals?
Caper
Caper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.