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  6. Mustard Greens Raw vs. Mandarin orange

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

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How are Mustard Greens Raw and Mandarin orange different?

  • Mustard Greens Raw are higher than Mandarin orange in Vitamin K, Vitamin C, Iron, Copper, Vitamin A RAE, Vitamin E , Vitamin B6, Calcium, Potassium, and Vitamin B2.
  • Mustard Greens Raw covers your daily need of Vitamin K 215% more than Mandarin orange.
  • Mustard Greens Raw contain 11 times more Iron than Mandarin orange. Mustard Greens Raw contain 1.64mg of Iron, while Mandarin orange contains 0.15mg.

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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Mandarin orange
Mandarin orange
Contains more Calcium +210.8%
Contains more Iron +993.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +190%
Contains more Potassium +131.3%
Contains more Zinc +257.1%
Contains more Copper +292.9%
Contains more Selenium +800%
Contains less Sodium -90%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Calcium +210.8%
Contains more Iron +993.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +190%
Contains more Potassium +131.3%
Contains more Zinc +257.1%
Contains more Copper +292.9%
Contains more Selenium +800%
Contains less Sodium -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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Mandarin orange
Mandarin orange
Contains more Vitamin A +344.1%
Contains more Vitamin E +905%
Contains more Vitamin C +162.2%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +205.6%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +130.8%
Contains more Vitamin K +∞%
Contains more Folate +33.3%
Equal in Vitamin B5 - 0.216
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%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin A +344.1%
Contains more Vitamin E +905%
Contains more Vitamin C +162.2%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +205.6%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +130.8%
Contains more Vitamin K +∞%
Contains more Folate +33.3%
Equal in Vitamin B5 - 0.216

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Mandarin orange
Mandarin orange
Contains more Protein +253.1%
Contains more Fats +35.5%
Contains more Other +264.9%
Contains more Carbs +185.7%
Equal in Water - 85.17
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
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +253.1%
Contains more Fats +35.5%
Contains more Other +264.9%
Contains more Carbs +185.7%
Equal in Water - 85.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Mandarin orange
Mandarin orange
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +53.3%
Contains more Polyunsaturated fat +71.1%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +53.3%
Contains more Polyunsaturated fat +71.1%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mandarin orange Opinion
Net carbs 1.47g 11.54g Mandarin orange
Protein 2.86g 0.81g Mustard Greens Raw
Fats 0.42g 0.31g Mustard Greens Raw
Carbs 4.67g 13.34g Mandarin orange
Calories 27kcal 53kcal Mandarin orange
Fructose 2.4g Mandarin orange
Sugar 1.32g 10.58g Mustard Greens Raw
Fiber 3.2g 1.8g Mustard Greens Raw
Calcium 115mg 37mg Mustard Greens Raw
Iron 1.64mg 0.15mg Mustard Greens Raw
Magnesium 32mg 12mg Mustard Greens Raw
Phosphorus 58mg 20mg Mustard Greens Raw
Potassium 384mg 166mg Mustard Greens Raw
Sodium 20mg 2mg Mandarin orange
Zinc 0.25mg 0.07mg Mustard Greens Raw
Copper 0.165mg 0.042mg Mustard Greens Raw
Manganese 0.039mg Mandarin orange
Selenium 0.9µg 0.1µg Mustard Greens Raw
Vitamin A 3024IU 681IU Mustard Greens Raw
Vitamin A RAE 151µg 34µg Mustard Greens Raw
Vitamin E 2.01mg 0.2mg Mustard Greens Raw
Vitamin C 70mg 26.7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.058mg Mustard Greens Raw
Vitamin B2 0.11mg 0.036mg Mustard Greens Raw
Vitamin B3 0.8mg 0.376mg Mustard Greens Raw
Vitamin B5 0.21mg 0.216mg Mandarin orange
Vitamin B6 0.18mg 0.078mg Mustard Greens Raw
Folate 12µg 16µg Mandarin orange
Vitamin K 257.5µg 0µg Mustard Greens Raw
Tryptophan 0.002mg Mandarin orange
Threonine 0.016mg Mandarin orange
Isoleucine 0.017mg Mandarin orange
Leucine 0.028mg Mandarin orange
Lysine 0.032mg Mandarin orange
Methionine 0.002mg Mandarin orange
Phenylalanine 0.018mg Mandarin orange
Valine 0.021mg Mandarin orange
Histidine 0.011mg Mandarin orange
Saturated Fat 0.01g 0.039g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.06g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.065g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Mandarin orange
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
17%
Mandarin orange
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 9.26g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 18mg)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.