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  6. Mustard Greens Raw vs. Carambola

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

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Significant differences between mustard Greens Raw and carambola

  • Mustard Greens Raw are richer than carambola in vitamin K, vitamin A, vitamin C, iron, vitamin B6, vitamin E, calcium, potassium, vitamin B2, and phosphorus.
  • Mustard Greens Raw cover your daily vitamin K needs 215% more than carambola.
  • Mustard Greens Raw have 50 times more vitamin A than carambola. Mustard Greens Raw have 3024IU of vitamin A, while carambola has 61IU.
  • Carambola has a higher glycemic index (45) than mustard Greens Raw (32).

Specific food types used in this comparison are Mustard greens, raw and Carambola, (starfruit), raw.

Infographic

Mustard Greens Raw vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +3733.3%
Contains more PotassiumPotassium +188.7%
Contains more IronIron +1950%
Contains more CopperCopper +20.4%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +383.3%
Contains more SeleniumSelenium +50%
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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin CVitamin C +103.5%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +1240%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +118%
Contains more Vitamin B6Vitamin B6 +958.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +86.2%
Contains more CholineCholine +1420%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Carambola DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 34.4mg 40%
Iron 1.64mg 0.08mg 20%
Vitamin A 151µg 3µg 16%
Vitamin B6 0.18mg 0.017mg 13%
Vitamin E 2.01mg 0.15mg 12%
Calcium 115mg 3mg 11%
Phosphorus 58mg 12mg 7%
Vitamin B2 0.11mg 0.016mg 7%
Potassium 384mg 133mg 7%
Vitamin B1 0.08mg 0.014mg 6%
Magnesium 32mg 10mg 5%
Protein 2.86g 1.04g 4%
Vitamin B5 0.21mg 0.391mg 4%
Vitamin B3 0.8mg 0.367mg 3%
Copper 0.165mg 0.137mg 3%
Fiber 3.2g 2.8g 2%
Manganese 0.037mg 2%
Zinc 0.25mg 0.12mg 1%
Sodium 20mg 2mg 1%
Carbs 4.67g 6.73g 1%
Selenium 0.9µg 0.6µg 1%
Choline 0.5mg 7.6mg 1%
Polyunsaturated fat 0.038g 0.184g 1%
Calories 27kcal 31kcal 0%
Fats 0.42g 0.33g 0%
Net carbs 1.47g 3.93g N/A
Sugar 1.32g 3.98g N/A
Folate 12µg 12µg 0%
Saturated fat 0.01g 0.019g 0%
Monounsaturated fat 0.092g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +175%
Contains more FatsFats +27.3%
Contains more OtherOther +159.6%
Contains more CarbsCarbs +44.1%
~equal in Water ~91.38g

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +206.7%
Contains more Poly. FatPolyunsaturated fat +384.2%

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.