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  6. Mustard Greens Raw vs. Coconut milk

Mustard Greens Raw vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between mustard Greens Raw and coconut milk?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, vitamin B6, calcium, and vitamin B2, yet coconut milk is higher in copper and selenium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used Mustard greens, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this article.

Infographic

Mustard Greens Raw vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +46%
Contains more MagnesiumMagnesium +15.6%
Contains more CopperCopper +61.2%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +72.4%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +588.9%
~equal in Iron ~1.64mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1240%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +445.5%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +33.3%
Contains more CholineCholine +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.76mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Coconut milk DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Saturated fat 0.01g 21.14g 96%
Vitamin C 70mg 2.8mg 75%
Manganese 0.916mg 40%
Fats 0.42g 23.84g 36%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 0.15mg 12%
Vitamin B6 0.18mg 0.033mg 11%
Copper 0.165mg 0.266mg 11%
Calories 27kcal 230kcal 10%
Calcium 115mg 16mg 10%
Selenium 0.9µg 6.2µg 10%
Vitamin B2 0.11mg 0mg 8%
Phosphorus 58mg 100mg 6%
Vitamin B1 0.08mg 0.026mg 5%
Potassium 384mg 263mg 4%
Fiber 3.2g 2.2g 4%
Zinc 0.25mg 0.67mg 4%
Monounsaturated fat 0.092g 1.014g 2%
Choline 0.5mg 8.5mg 1%
Protein 2.86g 2.29g 1%
Polyunsaturated fat 0.038g 0.261g 1%
Vitamin B5 0.21mg 0.183mg 1%
Magnesium 32mg 37mg 1%
Folate 12µg 16µg 1%
Carbs 4.67g 5.54g 0%
Net carbs 1.47g 3.34g N/A
Iron 1.64mg 1.64mg 0%
Sugar 1.32g 3.34g N/A
Sodium 20mg 15mg 0%
Vitamin B3 0.8mg 0.76mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +24.9%
Contains more WaterWater +34.1%
Contains more OtherOther +90.1%
Contains more FatsFats +5576.2%
Contains more CarbsCarbs +18.6%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1002.2%
Contains more Poly. FatPolyunsaturated fat +586.8%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.