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  6. Mustard Greens Raw vs. Jackfruit

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

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The main differences between mustard Greens Raw and jackfruit

  • Mustard Greens Raw have more vitamin C, vitamin A, iron, vitamin E, copper, calcium, fiber, and phosphorus; however, jackfruit has more vitamin B6.
  • Daily need coverage for vitamin C for mustard Greens Raw is 63% higher.
  • Jackfruit has 27 times less vitamin A than mustard Greens Raw. Mustard Greens Raw have 3024IU of vitamin A, while jackfruit has 110IU.
  • Jackfruit has a higher glycemic index than mustard Greens Raw.

Food types used in this article are Mustard greens, raw and Jackfruit, raw.

Infographic

Mustard Greens Raw vs Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more CalciumCalcium +379.2%
Contains more IronIron +613%
Contains more CopperCopper +117.1%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +176.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +16.7%
Contains less SodiumSodium -90%
~equal in Magnesium ~29mg

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +410.9%
Contains more Vitamin AVitamin A +2920%
Contains more Vitamin EVitamin E +491.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more FolateFolate +100%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Jackfruit DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 13.7mg 63%
Iron 1.64mg 0.23mg 18%
Vitamin A 151µg 5µg 16%
Fructose 9.19g 11%
Vitamin B6 0.18mg 0.329mg 11%
Vitamin E 2.01mg 0.34mg 11%
Copper 0.165mg 0.076mg 10%
Calcium 115mg 24mg 9%
Fiber 3.2g 1.5g 7%
Carbs 4.67g 23.25g 6%
Phosphorus 58mg 21mg 5%
Vitamin B2 0.11mg 0.055mg 4%
Folate 12µg 24µg 3%
Calories 27kcal 95kcal 3%
Potassium 384mg 448mg 2%
Manganese 0.043mg 2%
Selenium 0.9µg 2%
Vitamin B1 0.08mg 0.105mg 2%
Protein 2.86g 1.72g 2%
Starch 1.47g 1%
Sodium 20mg 2mg 1%
Magnesium 32mg 29mg 1%
Saturated fat 0.01g 0.195g 1%
Vitamin B5 0.21mg 0.235mg 1%
Zinc 0.25mg 0.13mg 1%
Vitamin B3 0.8mg 0.92mg 1%
Fats 0.42g 0.64g 0%
Net carbs 1.47g 21.75g N/A
Sugar 1.32g 19.08g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.155g 0%
Polyunsaturated fat 0.038g 0.094g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +66.3%
Contains more WaterWater +23.5%
Contains more OtherOther +45.2%
Contains more FatsFats +52.4%
Contains more CarbsCarbs +397.9%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +68.5%
Contains more Poly. FatPolyunsaturated fat +147.4%

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.