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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 RAE, 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 are 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.
Mustard Greens Raw
Mustard Greens Raw
2
:
7
Coconut milk
Coconut milk
Contains more Calcium +618.8%
Contains more Potassium +46%
Contains more Magnesium +15.6%
Contains more Phosphorus +72.4%
Contains less Sodium -25%
Contains more Zinc +168%
Contains more Copper +61.2%
Contains more Selenium +588.9%
Equal in Iron - 1.64
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +618.8%
Contains more Potassium +46%
Contains more Magnesium +15.6%
Contains more Phosphorus +72.4%
Contains less Sodium -25%
Contains more Zinc +168%
Contains more Copper +61.2%
Contains more Selenium +588.9%
Equal in Iron - 1.64

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.
Mustard Greens Raw
Mustard Greens Raw
9
:
1
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +1240%
Contains more Vitamin C +2400%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +445.5%
Contains more Vitamin K +257400%
Contains more Folate +33.3%
Equal in Vitamin B3 - 0.76
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1240%
Contains more Vitamin C +2400%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +445.5%
Contains more Vitamin K +257400%
Contains more Folate +33.3%
Equal in Vitamin B3 - 0.76

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Coconut milk
Coconut milk
Contains more Protein +24.9%
Contains more Water +34.1%
Contains more Other +90.1%
Contains more Fats +5576.2%
Contains more Carbs +18.6%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Coconut milk
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 Protein +24.9%
Contains more Water +34.1%
Contains more Other +90.1%
Contains more Fats +5576.2%
Contains more Carbs +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1002.2%
Contains more Polyunsaturated fat +586.8%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1002.2%
Contains more Polyunsaturated fat +586.8%

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 Coconut milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Coconut milk Opinion
Net carbs 1.47g 3.34g Coconut milk
Protein 2.86g 2.29g Mustard Greens Raw
Fats 0.42g 23.84g Coconut milk
Carbs 4.67g 5.54g Coconut milk
Calories 27kcal 230kcal Coconut milk
Sugar 1.32g 3.34g Mustard Greens Raw
Fiber 3.2g 2.2g Mustard Greens Raw
Calcium 115mg 16mg Mustard Greens Raw
Iron 1.64mg 1.64mg
Magnesium 32mg 37mg Coconut milk
Phosphorus 58mg 100mg Coconut milk
Potassium 384mg 263mg Mustard Greens Raw
Sodium 20mg 15mg Coconut milk
Zinc 0.25mg 0.67mg Coconut milk
Copper 0.165mg 0.266mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 0.9µg 6.2µg Coconut milk
Vitamin A 3024IU 0IU Mustard Greens Raw
Vitamin A RAE 151µg 0µg Mustard Greens Raw
Vitamin E 2.01mg 0.15mg Mustard Greens Raw
Vitamin C 70mg 2.8mg Mustard Greens Raw
Vitamin B1 0.08mg 0.026mg Mustard Greens Raw
Vitamin B2 0.11mg 0mg Mustard Greens Raw
Vitamin B3 0.8mg 0.76mg Mustard Greens Raw
Vitamin B5 0.21mg 0.183mg Mustard Greens Raw
Vitamin B6 0.18mg 0.033mg Mustard Greens Raw
Folate 12µg 16µg Coconut milk
Vitamin K 257.5µg 0.1µg Mustard Greens Raw
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Saturated Fat 0.01g 21.14g Mustard Greens Raw
Monounsaturated Fat 0.092g 1.014g Coconut milk
Polyunsaturated fat 0.038g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
5%
Coconut milk
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 21.13g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 65)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Coconut milk
Coconut milk 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. 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.