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  6. Mustard Greens Raw vs. Ladyfinger

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

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Summary of differences between mustard Greens Raw and ladyfinger

  • Mustard Greens Raw have more vitamin C and vitamin A, while ladyfinger has more vitamin B12, vitamin B2, iron, vitamin B5, vitamin B1, phosphorus, and folate.
  • Mustard Greens Raw cover your daily need for vitamin C, 78% more than ladyfinger.
  • Mustard Greens Raw contain 5 times more vitamin A than ladyfinger. While mustard Greens Raw contain 3024IU of vitamin A, ladyfinger contains only 556IU.

These are the specific foods used in this comparison Mustard greens, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Mustard Greens Raw vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +144.7%
Contains more PotassiumPotassium +239.8%
Contains more CopperCopper +73.7%
Contains less SodiumSodium -86.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +118.3%
Contains more ZincZinc +356%
Contains more PhosphorusPhosphorus +198.3%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +10.6%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +163%
Contains more Vitamin B5Vitamin B5 +431.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +541.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Ladyfinger DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.11mg 0.428mg 24%
Iron 1.64mg 3.58mg 24%
Carbs 4.67g 59.7g 18%
Vitamin B5 0.21mg 1.116mg 18%
Vitamin B1 0.08mg 0.284mg 17%
Calories 27kcal 363kcal 17%
Phosphorus 58mg 173mg 16%
Folate 12µg 77µg 16%
Protein 2.86g 10.6g 15%
Saturated fat 0.01g 3.022g 14%
Fats 0.42g 9.1g 13%
Vitamin E 2.01mg 13%
Manganese 0.24mg 10%
Fiber 3.2g 1g 9%
Polyunsaturated fat 0.038g 1.423g 9%
Monounsaturated fat 0.092g 3.745g 9%
Vitamin B3 0.8mg 2.104mg 8%
Potassium 384mg 113mg 8%
Copper 0.165mg 0.095mg 8%
Zinc 0.25mg 1.14mg 8%
Calcium 115mg 47mg 7%
Sodium 20mg 147mg 6%
Magnesium 32mg 12mg 5%
Vitamin B6 0.18mg 0.122mg 4%
Selenium 0.9µg 2%
Vitamin A 151µg 167µg 2%
Net carbs 1.47g 58.7g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +365.1%
Contains more OtherOther +22.7%
Contains more ProteinProtein +270.6%
Contains more FatsFats +2066.7%
Contains more CarbsCarbs +1178.4%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3970.7%
Contains more Poly. FatPolyunsaturated fat +3644.7%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.