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  6. Mustard Greens Raw vs. Cranberries

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

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How are mustard Greens Raw and cranberries different?

  • Mustard Greens Raw are higher than cranberries in vitamin K, vitamin C, vitamin A, iron, copper, calcium, vitamin B6, potassium, vitamin B2, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 210% more than cranberries.
  • Mustard Greens Raw contain 48 times more vitamin A than cranberries. Mustard Greens Raw contain 3024IU of vitamin A, while cranberries contain 63IU.
  • Cranberries have a higher glycemic index (45) than mustard Greens Raw (32).

Mustard greens, raw and Cranberries, raw types were used in this article.

Infographic

Mustard Greens Raw vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +380%
Contains more IronIron +613%
Contains more CopperCopper +194.6%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +427.3%
Contains more SeleniumSelenium +800%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +52.3%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +692.1%
Contains more Vitamin B6Vitamin B6 +215.8%
Contains more Vitamin KVitamin K +5050%
Contains more FolateFolate +1100%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more CholineCholine +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cranberries DV% diff.
Vitamin K 257.5µg 5µg 210%
Vitamin C 70mg 14mg 62%
Iron 1.64mg 0.23mg 18%
Vitamin A 151µg 3µg 16%
Copper 0.165mg 0.056mg 12%
Manganese 0.267mg 12%
Calcium 115mg 8mg 11%
Vitamin B6 0.18mg 0.057mg 9%
Potassium 384mg 80mg 9%
Phosphorus 58mg 11mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Vitamin B1 0.08mg 0.012mg 6%
Magnesium 32mg 6mg 6%
Vitamin E 2.01mg 1.32mg 5%
Protein 2.86g 0.46g 5%
Vitamin B3 0.8mg 0.101mg 4%
Folate 12µg 1µg 3%
Fiber 3.2g 3.6g 2%
Carbs 4.67g 11.97g 2%
Vitamin B5 0.21mg 0.295mg 2%
Choline 0.5mg 5.5mg 1%
Calories 27kcal 46kcal 1%
Selenium 0.9µg 0.1µg 1%
Sodium 20mg 2mg 1%
Fructose 0.67g 1%
Zinc 0.25mg 0.09mg 1%
Fats 0.42g 0.13g 0%
Net carbs 1.47g 8.37g N/A
Sugar 1.32g 4.27g N/A
Saturated fat 0.01g 0.008g 0%
Monounsaturated fat 0.092g 0.018g 0%
Polyunsaturated fat 0.038g 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +521.7%
Contains more FatsFats +223.1%
Contains more OtherOther +1025%
Contains more CarbsCarbs +156.3%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +411.1%
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +44.7%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.