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  6. Mustard Greens Raw vs. Dates

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

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What are the differences between mustard Greens Raw and dates?

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, iron, and calcium, yet dates are higher in fiber, potassium, and vitamin B5.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% more.
  • Mustard Greens Raw have 302 times more vitamin A than dates. While mustard Greens Raw have 3024IU of vitamin A, dates have only 10IU.

We used Mustard greens, raw and Dates, deglet noor types in this article.

Infographic

Mustard Greens Raw vs Dates 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%
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +194.9%
Contains more IronIron +60.8%
Contains more MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +70.8%
Contains more CopperCopper +24.8%
Contains more ZincZinc +16%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +233.3%
~equal in Phosphorus ~62mg

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%
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3920%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +9437%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more FolateFolate +58.3%
Contains more CholineCholine +1160%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Dates DV% diff.
Vitamin K 257.5µg 2.7µg 212%
Vitamin C 70mg 0.4mg 77%
Fructose 19.56g 24%
Carbs 4.67g 75.03g 23%
Fiber 3.2g 8g 19%
Vitamin A 151µg 0µg 17%
Vitamin E 2.01mg 0.05mg 13%
Calories 27kcal 282kcal 13%
Manganese 0.262mg 11%
Potassium 384mg 656mg 8%
Calcium 115mg 39mg 8%
Iron 1.64mg 1.02mg 8%
Vitamin B5 0.21mg 0.589mg 8%
Copper 0.165mg 0.206mg 5%
Selenium 0.9µg 3µg 4%
Vitamin B3 0.8mg 1.274mg 3%
Magnesium 32mg 43mg 3%
Vitamin B2 0.11mg 0.066mg 3%
Folate 12µg 19µg 2%
Vitamin B1 0.08mg 0.052mg 2%
Protein 2.86g 2.45g 1%
Choline 0.5mg 6.3mg 1%
Vitamin B6 0.18mg 0.165mg 1%
Phosphorus 58mg 62mg 1%
Sodium 20mg 2mg 1%
Fats 0.42g 0.39g 0%
Net carbs 1.47g 67.03g N/A
Sugar 1.32g 63.35g N/A
Zinc 0.25mg 0.29mg 0%
Saturated fat 0.01g 0.032g 0%
Monounsaturated fat 0.092g 0.036g 0%
Polyunsaturated fat 0.038g 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +16.7%
Contains more WaterWater +341.8%
Contains more CarbsCarbs +1506.6%
Contains more OtherOther +18.5%
~equal in Fats ~0.39g

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
Dates
Dates
0
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +155.6%
Contains more Poly. FatPolyunsaturated fat +100%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.