Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Mandarin orange

Mustard Greens Raw vs. Mandarin orange — In-Depth Nutrition Comparison

Compare

How are mustard Greens Raw and mandarin oranges different?

  • Mustard Greens Raw are higher than mandarin oranges in vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, vitamin B6, calcium, potassium, and vitamin B2.
  • Mustard Greens Raw cover your daily need for vitamin K, 215% more than mandarin oranges.
  • Mustard Greens Raw contain 11 times more iron than mandarin oranges. Mustard Greens Raw contain 1.64mg of iron, while mandarin oranges contain 0.15mg.
  • Mandarin oranges have a higher glycemic index (47) than mustard Greens Raw (32).

Mustard greens, raw and Tangerines, (mandarin oranges), raw types were used in this article.

Infographic

Mustard Greens Raw vs Mandarin orange 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% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +210.8%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +993.3%
Contains more CopperCopper +292.9%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +190%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -90%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +344.1%
Contains more Vitamin EVitamin E +905%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +1940%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.216mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mandarin orange DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 26.7mg 48%
Iron 1.64mg 0.15mg 19%
Copper 0.165mg 0.042mg 14%
Vitamin A 151µg 34µg 13%
Vitamin E 2.01mg 0.2mg 12%
Calcium 115mg 37mg 8%
Vitamin B6 0.18mg 0.078mg 8%
Potassium 384mg 166mg 6%
Fiber 3.2g 1.8g 6%
Vitamin B2 0.11mg 0.036mg 6%
Magnesium 32mg 12mg 5%
Phosphorus 58mg 20mg 5%
Protein 2.86g 0.81g 4%
Carbs 4.67g 13.34g 3%
Vitamin B3 0.8mg 0.376mg 3%
Fructose 2.4g 3%
Choline 0.5mg 10.2mg 2%
Vitamin B1 0.08mg 0.058mg 2%
Manganese 0.039mg 2%
Zinc 0.25mg 0.07mg 2%
Selenium 0.9µg 0.1µg 1%
Folate 12µg 16µg 1%
Calories 27kcal 53kcal 1%
Sodium 20mg 2mg 1%
Fats 0.42g 0.31g 0%
Net carbs 1.47g 11.54g N/A
Sugar 1.32g 10.58g N/A
Vitamin B5 0.21mg 0.216mg 0%
Saturated fat 0.01g 0.039g 0%
Monounsaturated fat 0.092g 0.06g 0%
Polyunsaturated fat 0.038g 0.065g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +253.1%
Contains more FatsFats +35.5%
Contains more OtherOther +264.9%
Contains more CarbsCarbs +185.7%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +53.3%
Contains more Poly. FatPolyunsaturated fat +71.1%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.