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  6. Mustard Greens Raw vs. Raisin

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

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How are mustard Greens Raw and raisins different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, and calcium, while raisins are higher in copper, potassium, and phosphorus.
  • Mustard Greens Raw cover your daily need for vitamin K, 212% more than raisins.
  • Mustard Greens Raw are lower in sugar.
  • Raisins have a higher glycemic index (64) than mustard Greens Raw (32).

Mustard greens, raw and Raisins, seedless types were used in this article.

Infographic

Mustard Greens Raw vs Raisin 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%
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CalciumCalcium +130%
Contains more ZincZinc +13.6%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +95.1%
Contains more IronIron +14.6%
Contains more CopperCopper +92.7%
Contains more PhosphorusPhosphorus +74.1%
Contains less SodiumSodium -45%
~equal in Magnesium ~32mg

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%
Raisin
Raisin
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +2943.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin KVitamin K +7257.1%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more CholineCholine +2120%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.766mg
~equal in Vitamin B6 ~0.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Raisin DV% diff.
Vitamin K 257.5µg 3.5µg 212%
Vitamin C 70mg 2.3mg 75%
Fructose 29.68g 37%
Carbs 4.67g 79.18g 25%
Vitamin A 151µg 0µg 17%
Copper 0.165mg 0.318mg 17%
Calories 27kcal 299kcal 14%
Manganese 0.299mg 13%
Vitamin E 2.01mg 0.12mg 13%
Potassium 384mg 749mg 11%
Calcium 115mg 50mg 7%
Phosphorus 58mg 101mg 6%
Iron 1.64mg 1.88mg 3%
Choline 0.5mg 11.1mg 2%
Folate 12µg 5µg 2%
Vitamin B5 0.21mg 0.095mg 2%
Vitamin B1 0.08mg 0.106mg 2%
Fiber 3.2g 3.7g 2%
Selenium 0.9µg 0.6µg 1%
Vitamin B2 0.11mg 0.125mg 1%
Starch 2.7g 1%
Protein 2.86g 3.07g 0%
Fats 0.42g 0.46g 0%
Net carbs 1.47g 75.48g N/A
Magnesium 32mg 32mg 0%
Sugar 1.32g 59.19g N/A
Zinc 0.25mg 0.22mg 0%
Sodium 20mg 11mg 0%
Vitamin B3 0.8mg 0.766mg 0%
Vitamin B6 0.18mg 0.174mg 0%
Saturated fat 0.01g 0.058g 0%
Monounsaturated fat 0.092g 0.051g 0%
Polyunsaturated fat 0.038g 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +487.8%
Contains more CarbsCarbs +1595.5%
Contains more OtherOther +37.8%
~equal in Protein ~3.07g
~equal in Fats ~0.46g

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
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +80.4%
~equal in Polyunsaturated fat ~0.037g

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.