Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Plum

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

Compare

How are mustard Greens Raw and plums different?

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, vitamin B6, calcium, fiber, and potassium than plums.
  • Daily need coverage for vitamin K for mustard Greens Raw is 209% higher.
  • Mustard Greens Raw contain 19 times more calcium than plums. While mustard Greens Raw contain 115mg of calcium, plums contain only 6mg.
  • Mustard Greens Raw have a lower glycemic index (32) than plums (53).

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

Infographic

Mustard Greens Raw vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +1816.7%
Contains more PotassiumPotassium +144.6%
Contains more IronIron +864.7%
Contains more CopperCopper +189.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +262.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
1
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +636.8%
Contains more Vitamin AVitamin A +788.2%
Contains more Vitamin EVitamin E +673.1%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +520.7%
Contains more Vitamin KVitamin K +3923.4%
Contains more FolateFolate +140%
Contains more CholineCholine +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Plum DV% diff.
Vitamin K 257.5µg 6.4µg 209%
Vitamin C 70mg 9.5mg 67%
Iron 1.64mg 0.17mg 18%
Vitamin A 151µg 17µg 15%
Vitamin B6 0.18mg 0.029mg 12%
Copper 0.165mg 0.057mg 12%
Vitamin E 2.01mg 0.26mg 12%
Calcium 115mg 6mg 11%
Potassium 384mg 157mg 7%
Fiber 3.2g 1.4g 7%
Vitamin B2 0.11mg 0.026mg 6%
Magnesium 32mg 7mg 6%
Phosphorus 58mg 16mg 6%
Fructose 3.07g 4%
Protein 2.86g 0.7g 4%
Vitamin B1 0.08mg 0.028mg 4%
Folate 12µg 5µg 2%
Manganese 0.052mg 2%
Selenium 0.9µg 0µg 2%
Carbs 4.67g 11.42g 2%
Vitamin B3 0.8mg 0.417mg 2%
Vitamin B5 0.21mg 0.135mg 2%
Sodium 20mg 0mg 1%
Zinc 0.25mg 0.1mg 1%
Calories 27kcal 46kcal 1%
Fats 0.42g 0.28g 0%
Net carbs 1.47g 10.02g N/A
Sugar 1.32g 9.92g N/A
Choline 0.5mg 1.9mg 0%
Saturated fat 0.01g 0.017g 0%
Monounsaturated fat 0.092g 0.134g 0%
Polyunsaturated fat 0.038g 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +308.6%
Contains more FatsFats +50%
Contains more OtherOther +264.9%
Contains more CarbsCarbs +144.5%
~equal in Water ~87.23g

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +45.7%
Contains more Poly. FatPolyunsaturated fat +15.8%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.