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  6. Mustard Greens Raw vs. Mamey Sapote

Mustard Greens Raw vs. Mamey Sapote — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and mamey Sapote

  • Mustard Greens Raw have more vitamin A, vitamin C, iron, calcium, and vitamin B1; however, mamey Sapote has more vitamin B6, fiber, and copper.
  • Daily need coverage for vitamin A for mustard Greens Raw is 58% higher.
  • Mamey Sapote has 6 times less calcium than mustard Greens Raw. Mustard Greens Raw have 115mg of calcium, while mamey Sapote has 18mg.

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

Infographic

Mustard Greens Raw vs Mamey Sapote infographic
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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.
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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +538.9%
Contains more IronIron +110.3%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +18.2%
Contains more CopperCopper +29.1%
Contains less SodiumSodium -65%

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +204.3%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin B1Vitamin B1 +515.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin B6Vitamin B6 +300%
~equal in Vitamin E ~2.11mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mamey Sapote DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 23mg 52%
Vitamin B6 0.18mg 0.72mg 42%
Vitamin A 151µg 7µg 16%
Iron 1.64mg 0.78mg 11%
Fructose 7.66g 10%
Calcium 115mg 18mg 10%
Carbs 4.67g 32.1g 9%
Manganese 0.204mg 9%
Fiber 3.2g 5.4g 9%
Vitamin B1 0.08mg 0.013mg 6%
Phosphorus 58mg 26mg 5%
Calories 27kcal 124kcal 5%
Magnesium 32mg 11mg 5%
Copper 0.165mg 0.213mg 5%
Vitamin B3 0.8mg 1.432mg 4%
Vitamin B5 0.21mg 0.397mg 4%
Protein 2.86g 1.45g 3%
Starch 6.33g 3%
Potassium 384mg 454mg 2%
Selenium 0.9µg 2%
Zinc 0.25mg 0.19mg 1%
Saturated fat 0.01g 0.169g 1%
Sodium 20mg 7mg 1%
Vitamin E 2.01mg 2.11mg 1%
Folate 12µg 7µg 1%
Fats 0.42g 0.46g 0%
Net carbs 1.47g 26.7g N/A
Sugar 1.32g 20.14g N/A
Vitamin B2 0.11mg 0.116mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.092g 0.102g 0%
Polyunsaturated fat 0.038g 0.097g 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g 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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +97.2%
Contains more WaterWater +39.8%
Contains more OtherOther +20.5%
Contains more CarbsCarbs +587.4%
~equal in Fats ~0.46g

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +10.9%
Contains more Poly. FatPolyunsaturated fat +155.3%

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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.