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.
- Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of mustard Greens Raw is 32.
The food varieties used in the comparison are Mustard greens, raw and Longans, raw.
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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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +11400% |
| Contains more PotassiumPotassium | +44.4% |
| Contains more IronIron | +1161.5% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +176.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +158.1% |
| Contains more Vitamin B3Vitamin B3 | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +20% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 257.5µg | 215% | |
| Iron | 1.64mg | 0.13mg | 19% |
| Vitamin A | 151µg | 17% | |
| Vitamin C | 70mg | 84mg | 16% |
| Vitamin B6 | 0.18mg | 14% | |
| Vitamin E | 2.01mg | 13% | |
| Calcium | 115mg | 1mg | 11% |
| Fiber | 3.2g | 1.1g | 8% |
| Magnesium | 32mg | 10mg | 5% |
| Phosphorus | 58mg | 21mg | 5% |
| Vitamin B5 | 0.21mg | 4% | |
| Vitamin B1 | 0.08mg | 0.031mg | 4% |
| Protein | 2.86g | 1.31g | 3% |
| Vitamin B3 | 0.8mg | 0.3mg | 3% |
| Potassium | 384mg | 266mg | 3% |
| Carbs | 4.67g | 15.14g | 3% |
| Folate | 12µg | 3% | |
| Vitamin B2 | 0.11mg | 0.14mg | 2% |
| Calories | 27kcal | 60kcal | 2% |
| Selenium | 0.9µg | 2% | |
| Manganese | 0.052mg | 2% | |
| Zinc | 0.25mg | 0.05mg | 2% |
| Sodium | 20mg | 0mg | 1% |
| Fats | 0.42g | 0.1g | 0% |
| Net carbs | 1.47g | 14.04g | N/A |
| Sugar | 1.32g | N/A | |
| Copper | 0.165mg | 0.169mg | 0% |
| Choline | 0.5mg | 0% | |
| Saturated fat | 0.01g | 0% | |
| Monounsaturated fat | 0.092g | 0% | |
| Polyunsaturated fat | 0.038g | 0% | |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.046mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +118.3% |
| Contains more FatsFats | +320% |
| Contains more OtherOther | +92.9% |
| Contains more CarbsCarbs | +224.2% |
~equal in
Water
~82.75g