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  6. Mustard Greens Raw vs. Grapefruit

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

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Important differences between Mustard Greens Raw and Grapefruit

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Iron, Copper, Vitamin E , Vitamin A RAE, Vitamin B6, Calcium, Potassium, and Fiber than Grapefruit.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 215% more.
  • Mustard Greens Raw contain 21 times more Iron than Grapefruit. Mustard Greens Raw contain 1.64mg of Iron, while Grapefruit contains 0.08mg.

The food varieties used in the comparison are Mustard greens, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Mustard Greens Raw vs Grapefruit 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
8
:
2
Grapefruit
Grapefruit
Contains more Calcium +422.7%
Contains more Iron +1950%
Contains more Magnesium +255.6%
Contains more Phosphorus +222.2%
Contains more Potassium +184.4%
Contains more Zinc +257.1%
Contains more Copper +415.6%
Contains more Selenium +800%
Contains less Sodium -100%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Calcium +422.7%
Contains more Iron +1950%
Contains more Magnesium +255.6%
Contains more Phosphorus +222.2%
Contains more Potassium +184.4%
Contains more Zinc +257.1%
Contains more Copper +415.6%
Contains more Selenium +800%
Contains less Sodium -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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Grapefruit
Grapefruit
Contains more Vitamin A +163%
Contains more Vitamin E +1446.2%
Contains more Vitamin C +124.4%
Contains more Vitamin B1 +86%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +292.2%
Contains more Vitamin B6 +239.6%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +24.8%
Equal in Folate - 13
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%
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin A +163%
Contains more Vitamin E +1446.2%
Contains more Vitamin C +124.4%
Contains more Vitamin B1 +86%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +292.2%
Contains more Vitamin B6 +239.6%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +24.8%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Grapefruit
Grapefruit
Contains more Protein +271.4%
Contains more Fats +200%
Contains more Other +264.9%
Contains more Carbs +128.3%
Equal in Water - 88.06
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
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Protein +271.4%
Contains more Fats +200%
Contains more Other +264.9%
Contains more Carbs +128.3%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
0
Grapefruit
Grapefruit
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +360%
Equal in Polyunsaturated fat - 0.036
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +360%
Equal in Polyunsaturated fat - 0.036

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Grapefruit Opinion
Net carbs 1.47g 9.06g Grapefruit
Protein 2.86g 0.77g Mustard Greens Raw
Fats 0.42g 0.14g Mustard Greens Raw
Carbs 4.67g 10.66g Grapefruit
Calories 27kcal 42kcal Grapefruit
Fructose 1.77g Grapefruit
Sugar 1.32g 6.89g Mustard Greens Raw
Fiber 3.2g 1.6g Mustard Greens Raw
Calcium 115mg 22mg Mustard Greens Raw
Iron 1.64mg 0.08mg Mustard Greens Raw
Magnesium 32mg 9mg Mustard Greens Raw
Phosphorus 58mg 18mg Mustard Greens Raw
Potassium 384mg 135mg Mustard Greens Raw
Sodium 20mg 0mg Grapefruit
Zinc 0.25mg 0.07mg Mustard Greens Raw
Copper 0.165mg 0.032mg Mustard Greens Raw
Manganese 0.022mg Grapefruit
Selenium 0.9µg 0.1µg Mustard Greens Raw
Vitamin A 3024IU 1150IU Mustard Greens Raw
Vitamin A RAE 151µg 58µg Mustard Greens Raw
Vitamin E 2.01mg 0.13mg Mustard Greens Raw
Vitamin C 70mg 31.2mg Mustard Greens Raw
Vitamin B1 0.08mg 0.043mg Mustard Greens Raw
Vitamin B2 0.11mg 0.031mg Mustard Greens Raw
Vitamin B3 0.8mg 0.204mg Mustard Greens Raw
Vitamin B5 0.21mg 0.262mg Grapefruit
Vitamin B6 0.18mg 0.053mg Mustard Greens Raw
Folate 12µg 13µg Grapefruit
Vitamin K 257.5µg 0µg Mustard Greens Raw
Tryptophan 0.008mg Grapefruit
Threonine 0.013mg Grapefruit
Isoleucine 0.008mg Grapefruit
Leucine 0.015mg Grapefruit
Lysine 0.019mg Grapefruit
Methionine 0.007mg Grapefruit
Phenylalanine 0.013mg Grapefruit
Valine 0.015mg Grapefruit
Histidine 0.008mg Grapefruit
Saturated Fat 0.01g 0.021g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.02g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.036g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Grapefruit
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
20%
Grapefruit
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 5.57g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 7)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.1)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.