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  6. Mustard Greens Raw vs. Mulberry

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

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Significant differences between Mustard Greens Raw and Mulberry

  • Mustard Greens Raw are richer than Mulberry in Vitamin K, Vitamin C, Vitamin A RAE, Copper, Vitamin B6, Calcium, Vitamin E , Fiber, and Potassium.
  • Mustard Greens Raw covers your daily Vitamin K needs 208% more than Mulberry.
  • Mustard Greens Raw have 151 times more Vitamin A RAE than Mulberry. Mustard Greens Raw have 151µg of Vitamin A RAE, while Mulberry has 1µg.

Specific food types used in this comparison are Mustard greens, raw and Mulberries, raw.

Infographic

Mustard Greens Raw vs Mulberry 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
7
:
2
Mulberry
Mulberry
Contains more Calcium +194.9%
Contains more Magnesium +77.8%
Contains more Phosphorus +52.6%
Contains more Potassium +97.9%
Contains more Zinc +108.3%
Contains more Copper +175%
Contains more Selenium +50%
Contains more Iron +12.8%
Contains less Sodium -50%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +194.9%
Contains more Magnesium +77.8%
Contains more Phosphorus +52.6%
Contains more Potassium +97.9%
Contains more Zinc +108.3%
Contains more Copper +175%
Contains more Selenium +50%
Contains more Iron +12.8%
Contains less Sodium -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.
Mustard Greens Raw
Mustard Greens Raw
10
:
0
Mulberry
Mulberry
Contains more Vitamin A +11996%
Contains more Vitamin E +131%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +29%
Contains more Vitamin B6 +260%
Contains more Folate +100%
Contains more Vitamin K +3201.3%
Equal in Vitamin B2 - 0.101
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%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +11996%
Contains more Vitamin E +131%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +29%
Contains more Vitamin B6 +260%
Contains more Folate +100%
Contains more Vitamin K +3201.3%
Equal in Vitamin B2 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Mulberry
Mulberry
Contains more Protein +98.6%
Contains more Other +95.7%
Contains more Carbs +109.9%
Equal in Fats - 0.39
Equal in Water - 87.68
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
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +98.6%
Contains more Other +95.7%
Contains more Carbs +109.9%
Equal in Fats - 0.39
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Mulberry
Mulberry
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +124.4%
Contains more Polyunsaturated fat +444.7%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +124.4%
Contains more Polyunsaturated fat +444.7%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mulberry Opinion
Net carbs 1.47g 8.1g Mulberry
Protein 2.86g 1.44g Mustard Greens Raw
Fats 0.42g 0.39g Mustard Greens Raw
Carbs 4.67g 9.8g Mulberry
Calories 27kcal 43kcal Mulberry
Sugar 1.32g 8.1g Mustard Greens Raw
Fiber 3.2g 1.7g Mustard Greens Raw
Calcium 115mg 39mg Mustard Greens Raw
Iron 1.64mg 1.85mg Mulberry
Magnesium 32mg 18mg Mustard Greens Raw
Phosphorus 58mg 38mg Mustard Greens Raw
Potassium 384mg 194mg Mustard Greens Raw
Sodium 20mg 10mg Mulberry
Zinc 0.25mg 0.12mg Mustard Greens Raw
Copper 0.165mg 0.06mg Mustard Greens Raw
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 25IU Mustard Greens Raw
Vitamin A RAE 151µg 1µg Mustard Greens Raw
Vitamin E 2.01mg 0.87mg Mustard Greens Raw
Vitamin C 70mg 36.4mg Mustard Greens Raw
Vitamin B1 0.08mg 0.029mg Mustard Greens Raw
Vitamin B2 0.11mg 0.101mg Mustard Greens Raw
Vitamin B3 0.8mg 0.62mg Mustard Greens Raw
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.18mg 0.05mg Mustard Greens Raw
Folate 12µg 6µg Mustard Greens Raw
Vitamin K 257.5µg 7.8µg Mustard Greens Raw
Saturated Fat 0.01g 0.027g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.041g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Mulberry
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
18%
Mulberry
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 6.78g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.017g)
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?
Mulberry
Mulberry contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Mulberry
Mulberry 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.