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

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How are mustard Greens Raw and chayote different?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, vitamin B6, potassium, and vitamin B2; however, chayote is richer in folate.
  • Daily need coverage for vitamin K for mustard Greens Raw is 211% higher.

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

Infographic

Mustard Greens Raw vs Chayote infographic
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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 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +576.5%
Contains more PotassiumPotassium +207.2%
Contains more IronIron +382.4%
Contains more CopperCopper +34.1%
Contains more PhosphorusPhosphorus +222.2%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +196%
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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +70.2%
Contains more Vitamin B6Vitamin B6 +136.8%
Contains more Vitamin KVitamin K +6180.5%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more FolateFolate +675%
Contains more CholineCholine +1740%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Chayote DV% diff.
Vitamin K 257.5µg 4.1µg 211%
Vitamin C 70mg 7.7mg 69%
Folate 12µg 93µg 20%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.34mg 16%
Vitamin E 2.01mg 0.12mg 13%
Calcium 115mg 17mg 10%
Manganese 0.189mg 8%
Potassium 384mg 125mg 8%
Vitamin B6 0.18mg 0.076mg 8%
Fiber 3.2g 1.7g 6%
Phosphorus 58mg 18mg 6%
Vitamin B2 0.11mg 0.029mg 6%
Vitamin B1 0.08mg 0.025mg 5%
Copper 0.165mg 0.123mg 5%
Magnesium 32mg 12mg 5%
Zinc 0.25mg 0.74mg 4%
Protein 2.86g 0.82g 4%
Choline 0.5mg 9.2mg 2%
Vitamin B3 0.8mg 0.47mg 2%
Sodium 20mg 2mg 1%
Vitamin B5 0.21mg 0.249mg 1%
Selenium 0.9µg 0.2µg 1%
Calories 27kcal 19kcal 0%
Fats 0.42g 0.13g 0%
Carbs 4.67g 4.51g 0%
Net carbs 1.47g 2.81g N/A
Sugar 1.32g 1.66g N/A
Saturated fat 0.01g 0.028g 0%
Monounsaturated fat 0.092g 0.01g 0%
Polyunsaturated fat 0.038g 0.057g 0%
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 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
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +248.8%
Contains more FatsFats +223.1%
Contains more OtherOther +350%
~equal in Carbs ~4.51g
~equal in Water ~94.24g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +820%
Contains more Poly. FatPolyunsaturated fat +50%

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.