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  6. Mustard Greens Raw vs. Fruit salad

Mustard Greens Raw vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and fruit salad

  • The amount of vitamin C, vitamin A, iron, copper, vitamin B6, calcium, fiber, potassium, vitamin B2, and phosphorus in mustard Greens Raw is higher than in fruit salad.
  • Mustard Greens Raw cover your daily need for vitamin C, 74% more than fruit salad.
  • Mustard Greens Raw contain 10 times more calcium than fruit salad. While mustard Greens Raw contain 115mg of calcium, fruit salad contains only 11mg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of fruit salad is 54.

These are the specific foods used in this comparison Mustard greens, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Mustard Greens Raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +231%
Contains more IronIron +556%
Contains more CopperCopper +230%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +314.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -75%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +2021.2%
Contains more Vitamin AVitamin A +403.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B2Vitamin B2 +685.7%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B5Vitamin B5 +296.2%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Fruit salad DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 3.3mg 74%
Iron 1.64mg 0.25mg 17%
Copper 0.165mg 0.05mg 13%
Vitamin E 2.01mg 13%
Vitamin A 151µg 30µg 13%
Vitamin B6 0.18mg 0.027mg 12%
Calcium 115mg 11mg 10%
Fiber 3.2g 1g 9%
Potassium 384mg 116mg 8%
Manganese 0.151mg 7%
Vitamin B2 0.11mg 0.014mg 7%
Phosphorus 58mg 14mg 6%
Magnesium 32mg 8mg 6%
Vitamin B1 0.08mg 0.011mg 6%
Protein 2.86g 0.51g 5%
Vitamin B3 0.8mg 0.356mg 3%
Vitamin B5 0.21mg 0.053mg 3%
Carbs 4.67g 13.05g 3%
Folate 12µg 3µg 2%
Selenium 0.9µg 2%
Calories 27kcal 50kcal 1%
Sodium 20mg 5mg 1%
Zinc 0.25mg 0.14mg 1%
Fats 0.42g 0.03g 1%
Net carbs 1.47g 12.05g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0.004g 0%
Monounsaturated fat 0.092g 0.005g 0%
Polyunsaturated fat 0.038g 0.011g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +460.8%
Contains more FatsFats +1300%
Contains more OtherOther +419.2%
Contains more CarbsCarbs +179.4%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1740%
Contains more Poly. FatPolyunsaturated fat +245.5%
Contains less Sat. FatSaturated fat -60%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.