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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 mulberries

  • Mustard Greens Raw are richer than mulberries in vitamin K, vitamin A, vitamin C, copper, vitamin B6, calcium, vitamin E, fiber, and potassium.
  • Mustard Greens Raw cover your daily vitamin K needs 208% more than mulberries.
  • Mustard Greens Raw have 121 times more vitamin A than mulberries. Mustard Greens Raw have 3024IU of vitamin A, while mulberries have 25IU.

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.
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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +194.9%
Contains more PotassiumPotassium +97.9%
Contains more CopperCopper +175%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +50%
Contains more IronIron +12.8%
Contains less SodiumSodium -50%
~equal in Manganese ~mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +131%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin KVitamin K +3201.3%
Contains more FolateFolate +100%
Contains more CholineCholine +2360%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Mulberry DV% diff.
Vitamin K 257.5µg 7.8µg 208%
Vitamin C 70mg 36.4mg 37%
Vitamin A 151µg 1µg 17%
Copper 0.165mg 0.06mg 12%
Vitamin B6 0.18mg 0.05mg 10%
Vitamin E 2.01mg 0.87mg 8%
Calcium 115mg 39mg 8%
Fiber 3.2g 1.7g 6%
Potassium 384mg 194mg 6%
Vitamin B5 0.21mg 4%
Vitamin B1 0.08mg 0.029mg 4%
Iron 1.64mg 1.85mg 3%
Magnesium 32mg 18mg 3%
Phosphorus 58mg 38mg 3%
Protein 2.86g 1.44g 3%
Carbs 4.67g 9.8g 2%
Folate 12µg 6µg 2%
Choline 0.5mg 12.3mg 2%
Vitamin B3 0.8mg 0.62mg 1%
Calories 27kcal 43kcal 1%
Polyunsaturated fat 0.038g 0.207g 1%
Vitamin B2 0.11mg 0.101mg 1%
Selenium 0.9µg 0.6µg 1%
Zinc 0.25mg 0.12mg 1%
Fats 0.42g 0.39g 0%
Net carbs 1.47g 8.1g N/A
Sugar 1.32g 8.1g N/A
Sodium 20mg 10mg 0%
Saturated fat 0.01g 0.027g 0%
Monounsaturated fat 0.092g 0.041g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +98.6%
Contains more OtherOther +95.7%
Contains more CarbsCarbs +109.9%
~equal in Fats ~0.39g
~equal in Water ~87.68g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +124.4%
Contains more Poly. FatPolyunsaturated fat +444.7%

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.