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

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Summary of differences between mustard Greens Raw and marmalade

  • The amount of vitamin K, vitamin C, vitamin A, iron, vitamin E, vitamin B6, potassium, fiber, copper, and phosphorus in mustard Greens Raw is higher than in marmalade.
  • Mustard Greens Raw cover your daily need for vitamin K, 215% more than marmalade.
  • Mustard Greens Raw contain 49 times more vitamin A than marmalade. While mustard Greens Raw contain 3024IU of vitamin A, marmalade contains only 62IU.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of marmalade is 43.

These are the specific foods used in this comparison Mustard greens, raw and Marmalade, orange.

Infographic

Mustard Greens Raw vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +202.6%
Contains more PotassiumPotassium +937.8%
Contains more IronIron +993.3%
Contains more CopperCopper +83.3%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +50%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +1358.3%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +1438.5%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +847.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +853.3%
Contains more FatsFats +∞%
Contains more WaterWater +173.2%
Contains more OtherOther +575%
Contains more CarbsCarbs +1319.7%

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 Marmalade
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Marmalade DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 4.8mg 72%
Carbs 4.67g 66.3g 21%
Iron 1.64mg 0.15mg 19%
Vitamin A 151µg 3µg 16%
Vitamin E 2.01mg 0.06mg 13%
Vitamin B6 0.18mg 0.019mg 12%
Calories 27kcal 246kcal 11%
Potassium 384mg 37mg 10%
Fiber 3.2g 0.7g 10%
Calcium 115mg 38mg 8%
Copper 0.165mg 0.09mg 8%
Phosphorus 58mg 4mg 8%
Magnesium 32mg 2mg 7%
Vitamin B2 0.11mg 0.025mg 7%
Vitamin B1 0.08mg 0.005mg 6%
Vitamin B3 0.8mg 0.052mg 5%
Protein 2.86g 0.3g 5%
Vitamin B5 0.21mg 0.015mg 4%
Sodium 20mg 56mg 2%
Zinc 0.25mg 0.04mg 2%
Manganese 0.02mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.42g 0g 1%
Folate 12µg 9µg 1%
Net carbs 1.47g 65.6g N/A
Sugar 1.32g 60g N/A
Saturated fat 0.01g 0g 0%
Choline 0.5mg 3mg 0%
Monounsaturated fat 0.092g 0g 0%
Polyunsaturated fat 0.038g 0g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Marmalade
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Mustard Greens Raw
3%
Marmalade
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 58.68g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.8)
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 is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.01g)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.