Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Prunes

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

Compare

Differences between mustard Greens Raw and prunes

  • Mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, iron, and calcium; however, prunes are richer in fiber, copper, potassium, and vitamin B3.
  • Mustard Greens Raw' daily need coverage for vitamin K is 165% higher.
  • Mustard Greens Raw have 117 times more vitamin C than prunes. While mustard Greens Raw have 70mg of vitamin C, prunes have only 0.6mg.

The food types used in this comparison are Mustard greens, raw and Plums, dried (prunes), uncooked.

Infographic

Mustard Greens Raw vs Prunes 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%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +167.4%
Contains more IronIron +76.3%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +28.1%
Contains more PotassiumPotassium +90.6%
Contains more CopperCopper +70.3%
Contains more ZincZinc +76%
Contains more PhosphorusPhosphorus +19%
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%
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +11566.7%
Contains more Vitamin AVitamin A +287.2%
Contains more Vitamin EVitamin E +367.4%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more Vitamin KVitamin K +332.8%
Contains more FolateFolate +200%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more Vitamin B5Vitamin B5 +101%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more CholineCholine +1920%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Prunes DV% diff.
Vitamin K 257.5µg 59.5µg 165%
Vitamin C 70mg 0.6mg 77%
Carbs 4.67g 63.88g 20%
Fructose 12.45g 16%
Fiber 3.2g 7.1g 16%
Manganese 0.299mg 13%
Copper 0.165mg 0.281mg 13%
Vitamin A 151µg 39µg 12%
Vitamin E 2.01mg 0.43mg 11%
Calories 27kcal 240kcal 11%
Potassium 384mg 732mg 10%
Iron 1.64mg 0.93mg 9%
Vitamin B3 0.8mg 1.882mg 7%
Calcium 115mg 43mg 7%
Vitamin B2 0.11mg 0.186mg 6%
Vitamin B5 0.21mg 0.422mg 4%
Choline 0.5mg 10.1mg 2%
Vitamin B6 0.18mg 0.205mg 2%
Vitamin B1 0.08mg 0.051mg 2%
Folate 12µg 4µg 2%
Phosphorus 58mg 69mg 2%
Starch 5.11g 2%
Zinc 0.25mg 0.44mg 2%
Magnesium 32mg 41mg 2%
Selenium 0.9µg 0.3µg 1%
Protein 2.86g 2.18g 1%
Sodium 20mg 2mg 1%
Fats 0.42g 0.38g 0%
Net carbs 1.47g 56.78g N/A
Sugar 1.32g 38.13g N/A
Saturated fat 0.01g 0.088g 0%
Monounsaturated fat 0.092g 0.053g 0%
Polyunsaturated fat 0.038g 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +31.2%
Contains more WaterWater +193.3%
Contains more CarbsCarbs +1267.9%
Contains more OtherOther +95.6%
~equal in Fats ~0.38g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +73.6%
Contains more Poly. FatPolyunsaturated fat +63.2%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.