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  6. Mustard Greens Raw vs. Longan

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

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Important differences between Mustard Greens Raw and Longan

  • Mustard Greens Raw have more Iron, Calcium, Fiber, Phosphorus, and Magnesium, however, Longan is richer in Vitamin C.
  • Mustard Greens Raw' daily need coverage for Iron is 19% more.
  • Mustard Greens Raw contain 115 times more Calcium than Longan. Mustard Greens Raw contain 115mg of Calcium, while Longan contains 1mg.

The food varieties used in the comparison are Mustard greens, raw and Longans, raw.

Infographic

Mustard Greens Raw vs Longan 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
7
:
3
Longan
Longan
Contains more Calcium +11400%
Contains more Iron +1161.5%
Contains more Magnesium +220%
Contains more Phosphorus +176.2%
Contains more Potassium +44.4%
Contains more Zinc +400%
Contains less Sodium -100%
Equal in Copper - 0.169
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +11400%
Contains more Iron +1161.5%
Contains more Magnesium +220%
Contains more Phosphorus +176.2%
Contains more Potassium +44.4%
Contains more Zinc +400%
Contains less Sodium -100%
Equal in Copper - 0.169

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
9
:
2
Longan
Longan
Contains more Vitamin B1 +158.1%
Contains more Vitamin B3 +166.7%
Contains more Vitamin C +20%
Contains more Vitamin B2 +27.3%
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%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B3 +166.7%
Contains more Vitamin C +20%
Contains more Vitamin B2 +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Longan
Longan
Contains more Protein +118.3%
Contains more Fats +320%
Contains more Other +92.9%
Contains more Carbs +224.2%
Equal in Water - 82.75
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
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +118.3%
Contains more Fats +320%
Contains more Other +92.9%
Contains more Carbs +224.2%
Equal in Water - 82.75

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Longan Opinion
Net carbs 1.47g 14.04g Longan
Protein 2.86g 1.31g Mustard Greens Raw
Fats 0.42g 0.1g Mustard Greens Raw
Carbs 4.67g 15.14g Longan
Calories 27kcal 60kcal Longan
Sugar 1.32g Longan
Fiber 3.2g 1.1g Mustard Greens Raw
Calcium 115mg 1mg Mustard Greens Raw
Iron 1.64mg 0.13mg Mustard Greens Raw
Magnesium 32mg 10mg Mustard Greens Raw
Phosphorus 58mg 21mg Mustard Greens Raw
Potassium 384mg 266mg Mustard Greens Raw
Sodium 20mg 0mg Longan
Zinc 0.25mg 0.05mg Mustard Greens Raw
Copper 0.165mg 0.169mg Longan
Manganese 0.052mg Longan
Selenium 0.9µg Mustard Greens Raw
Vitamin A 3024IU Mustard Greens Raw
Vitamin A RAE 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 84mg Longan
Vitamin B1 0.08mg 0.031mg Mustard Greens Raw
Vitamin B2 0.11mg 0.14mg Longan
Vitamin B3 0.8mg 0.3mg Mustard Greens Raw
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.18mg Mustard Greens Raw
Folate 12µg Mustard Greens Raw
Vitamin K 257.5µg Mustard Greens Raw
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan
Saturated Fat 0.01g Longan
Monounsaturated Fat 0.092g Mustard Greens Raw
Polyunsaturated fat 0.038g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Longan
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
27%
Longan
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
11%
Longan

Comparison summary

Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.4)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.