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

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What are the main differences between Mustard Greens Raw and Papaya?

  • Papaya has less Vitamin K, Iron, Copper, Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Calcium, Phosphorus, and Vitamin B2 than Mustard Greens Raw.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 212% higher.
  • Mustard Greens Raw have 7 times more Vitamin E than Papaya. Mustard Greens Raw have 2.01mg of Vitamin E , while Papaya has 0.3mg.

We used Mustard greens, raw and Papayas, raw types in this comparison.

Infographic

Mustard Greens Raw vs Papaya 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%
Papaya
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +111%
Contains more IronIron +556%
Contains more CopperCopper +266.7%
Contains more ZincZinc +212.5%
Contains more PhosphorusPhosphorus +480%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -60%

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% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Papaya
2
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 203% 57% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin CVitamin C +14.9%
Contains more Vitamin AVitamin A +218.3%
Contains more Vitamin E Vitamin E +570%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +124.1%
Contains more Vitamin B6Vitamin B6 +373.7%
Contains more Vitamin KVitamin K +9803.8%
Contains more FolateFolate +208.3%
Contains more CholineCholine +1120%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.191mg
~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
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +508.5%
Contains more FatsFats +61.5%
Contains more OtherOther +246.2%
Contains more CarbsCarbs +131.7%
~equal in Water ~88.06g

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
Papaya
1
38% 34% 27%
Saturated Fat: Sat. Fat 0.081 g
Monounsaturated Fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated Fat -87.7%
Contains more Mono. FatMonounsaturated Fat +27.8%
Contains more Poly. FatPolyunsaturated fat +52.6%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Papaya Opinion
Calories 27kcal 43kcal Papaya
Protein 2.86g 0.47g Mustard Greens Raw
Fats 0.42g 0.26g Mustard Greens Raw
Vitamin C 70mg 60.9mg Mustard Greens Raw
Net carbs 1.47g 9.12g Papaya
Carbs 4.67g 10.82g Papaya
Magnesium 32mg 21mg Mustard Greens Raw
Calcium 115mg 20mg Mustard Greens Raw
Potassium 384mg 182mg Mustard Greens Raw
Iron 1.64mg 0.25mg Mustard Greens Raw
Sugar 1.32g 7.82g Mustard Greens Raw
Fiber 3.2g 1.7g Mustard Greens Raw
Copper 0.165mg 0.045mg Mustard Greens Raw
Zinc 0.25mg 0.08mg Mustard Greens Raw
Phosphorus 58mg 10mg Mustard Greens Raw
Sodium 20mg 8mg Papaya
Vitamin A 3024IU 950IU Mustard Greens Raw
Vitamin A RAE 151µg 47µg Mustard Greens Raw
Vitamin E 2.01mg 0.3mg Mustard Greens Raw
Manganese 0.04mg Papaya
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin B1 0.08mg 0.023mg Mustard Greens Raw
Vitamin B2 0.11mg 0.027mg Mustard Greens Raw
Vitamin B3 0.8mg 0.357mg Mustard Greens Raw
Vitamin B5 0.21mg 0.191mg Mustard Greens Raw
Vitamin B6 0.18mg 0.038mg Mustard Greens Raw
Vitamin K 257.5µg 2.6µg Mustard Greens Raw
Folate 12µg 37µg Papaya
Choline 0.5mg 6.1mg Papaya
Saturated Fat 0.01g 0.081g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.072g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.058g Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Fructose 3.73g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Papaya
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
94%
Mustard Greens Raw
26%
Papaya
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
8%
Papaya

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 12mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 6.5g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 6)
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 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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.