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  6. Mustard Greens Raw vs. Pumpkin

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

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Important differences between mustard Greens Raw and pumpkin

  • Mustard Greens Raw have more vitamin K, vitamin C, fiber, iron, calcium, vitamin B6, and vitamin E; however, pumpkin is richer in vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Mustard Greens Raw contain 8 times more vitamin C than pumpkin. Mustard Greens Raw contain 70mg of vitamin C, while pumpkin contains 9mg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Pumpkin, raw.

Infographic

Mustard Greens Raw vs Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +447.6%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +105%
Contains more CopperCopper +29.9%
Contains more PhosphorusPhosphorus +31.8%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +28%
Contains less SodiumSodium -95%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +677.8%
Contains more Vitamin EVitamin E +89.6%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin KVitamin K +23309.1%
Contains more Vitamin AVitamin A +182.1%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more FolateFolate +33.3%
Contains more CholineCholine +1540%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pumpkin DV% diff.
Vitamin K 257.5µg 1.1µg 214%
Vitamin C 70mg 9mg 68%
Vitamin A 151µg 426µg 31%
Fiber 3.2g 0.5g 11%
Iron 1.64mg 0.8mg 11%
Vitamin B6 0.18mg 0.061mg 9%
Calcium 115mg 21mg 9%
Vitamin E 2.01mg 1.06mg 6%
Manganese 0.125mg 5%
Magnesium 32mg 12mg 5%
Copper 0.165mg 0.127mg 4%
Protein 2.86g 1g 4%
Vitamin B1 0.08mg 0.05mg 3%
Phosphorus 58mg 44mg 2%
Vitamin B5 0.21mg 0.298mg 2%
Zinc 0.25mg 0.32mg 1%
Sodium 20mg 1mg 1%
Potassium 384mg 340mg 1%
Carbs 4.67g 6.5g 1%
Selenium 0.9µg 0.3µg 1%
Folate 12µg 16µg 1%
Choline 0.5mg 8.2mg 1%
Vitamin B3 0.8mg 0.6mg 1%
Calories 27kcal 26kcal 0%
Fats 0.42g 0.1g 0%
Net carbs 1.47g 6g N/A
Sugar 1.32g 2.76g N/A
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.01g 0.052g 0%
Monounsaturated fat 0.092g 0.013g 0%
Polyunsaturated fat 0.038g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +186%
Contains more FatsFats +320%
Contains more OtherOther +68.8%
Contains more CarbsCarbs +39.2%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +607.7%
Contains more Poly. FatPolyunsaturated fat +660%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.