Mustard Greens Raw vs. Pomegranate — In-Depth Nutrition Comparison
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What are the main differences between mustard Greens Raw and pomegranate?
- Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, calcium, vitamin E, and vitamin B6, yet pomegranate is richer in folate.
- Mustard Greens Raw' daily need coverage for vitamin K is 201% higher.
We used Mustard greens, raw and Pomegranates, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +1050% |
| Contains more PotassiumPotassium | +62.7% |
| Contains more IronIron | +446.7% |
| Contains more PhosphorusPhosphorus | +61.1% |
| Contains more SeleniumSelenium | +80% |
| Contains more ZincZinc | +40% |
| Contains less SodiumSodium | -85% |
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.
| Contains more Vitamin CVitamin C | +586.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +235% |
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more Vitamin B3Vitamin B3 | +173% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin KVitamin K | +1470.1% |
| Contains more Vitamin B5Vitamin B5 | +79.5% |
| Contains more FolateFolate | +216.7% |
| Contains more CholineCholine | +1420% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 257.5µg | 16.4µg | 201% |
| Vitamin C | 70mg | 10.2mg | 66% |
| Vitamin A | 151µg | 0µg | 17% |
| Iron | 1.64mg | 0.3mg | 17% |
| Calcium | 115mg | 10mg | 11% |
| Vitamin E | 2.01mg | 0.6mg | 9% |
| Vitamin B6 | 0.18mg | 0.075mg | 8% |
| Folate | 12µg | 38µg | 7% |
| Manganese | 0.119mg | 5% | |
| Carbs | 4.67g | 18.7g | 5% |
| Magnesium | 32mg | 12mg | 5% |
| Potassium | 384mg | 236mg | 4% |
| Vitamin B2 | 0.11mg | 0.053mg | 4% |
| Vitamin B5 | 0.21mg | 0.377mg | 3% |
| Calories | 27kcal | 83kcal | 3% |
| Phosphorus | 58mg | 36mg | 3% |
| Fiber | 3.2g | 4g | 3% |
| Vitamin B3 | 0.8mg | 0.293mg | 3% |
| Protein | 2.86g | 1.67g | 2% |
| Choline | 0.5mg | 7.6mg | 1% |
| Saturated fat | 0.01g | 0.12g | 1% |
| Sodium | 20mg | 3mg | 1% |
| Vitamin B1 | 0.08mg | 0.067mg | 1% |
| Selenium | 0.9µg | 0.5µg | 1% |
| Zinc | 0.25mg | 0.35mg | 1% |
| Copper | 0.165mg | 0.158mg | 1% |
| Fats | 0.42g | 1.17g | 1% |
| Net carbs | 1.47g | 14.7g | N/A |
| Sugar | 1.32g | 13.67g | N/A |
| Monounsaturated fat | 0.092g | 0.093g | 0% |
| Polyunsaturated fat | 0.038g | 0.079g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +71.3% |
| Contains more WaterWater | +16.4% |
| Contains more OtherOther | +154.7% |
| Contains more FatsFats | +178.6% |
| Contains more CarbsCarbs | +300.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -91.7% |
| Contains more Poly. FatPolyunsaturated fat | +107.9% |
~equal in
Monounsaturated fat
~0.093g