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  6. Mustard Greens Raw vs. Pineapple juice

Mustard Greens Raw vs. Pineapple juice — In-Depth Nutrition Comparison

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How are mustard Greens Raw and pineapple juice different?

  • Mustard Greens Raw have more vitamin K, vitamin A, vitamin C, iron, vitamin E, fiber, copper, calcium, potassium, and phosphorus than pineapple juice.
  • Daily need coverage for vitamin K for mustard Greens Raw is 214% higher.
  • Mustard Greens Raw contain 605 times more vitamin A than pineapple juice. While mustard Greens Raw contain 3024IU of vitamin A, pineapple juice contains only 5IU.
  • Mustard Greens Raw have a lower glycemic index (32) than pineapple juice (47).

Mustard greens, raw and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid are the varieties used in this article.

Infographic

Mustard Greens Raw vs Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +784.6%
Contains more PotassiumPotassium +195.4%
Contains more IronIron +429%
Contains more CopperCopper +139.1%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +625%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -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.
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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin CVitamin C +59.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9950%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +423.8%
Contains more Vitamin B3Vitamin B3 +302%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +85733.3%
Contains more FolateFolate +50%
Contains more CholineCholine +560%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pineapple juice DV% diff.
Vitamin K 257.5µg 0.3µg 214%
Vitamin C 70mg 43.8mg 29%
Manganese 0.504mg 22%
Vitamin A 151µg 0µg 17%
Iron 1.64mg 0.31mg 17%
Vitamin E 2.01mg 0.02mg 13%
Fiber 3.2g 0.2g 12%
Copper 0.165mg 0.069mg 11%
Calcium 115mg 13mg 10%
Phosphorus 58mg 8mg 7%
Vitamin B2 0.11mg 0.021mg 7%
Potassium 384mg 130mg 7%
Vitamin B6 0.18mg 0.1mg 6%
Protein 2.86g 0.36g 5%
Fructose 3.81g 5%
Magnesium 32mg 12mg 5%
Vitamin B3 0.8mg 0.199mg 4%
Vitamin B5 0.21mg 0.056mg 3%
Carbs 4.67g 12.87g 3%
Folate 12µg 18µg 2%
Vitamin B1 0.08mg 0.058mg 2%
Choline 0.5mg 3.3mg 1%
Sodium 20mg 2mg 1%
Zinc 0.25mg 0.11mg 1%
Selenium 0.9µg 0.1µg 1%
Calories 27kcal 53kcal 1%
Fats 0.42g 0.12g 0%
Net carbs 1.47g 12.67g N/A
Sugar 1.32g 9.98g N/A
Saturated fat 0.01g 0.008g 0%
Monounsaturated fat 0.092g 0.014g 0%
Polyunsaturated fat 0.038g 0.042g 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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +694.4%
Contains more FatsFats +250%
Contains more OtherOther +382.1%
Contains more CarbsCarbs +175.6%
~equal in Water ~86.37g

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +557.1%
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +10.5%

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.