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Mustard Greens vs Crateva religiosa - In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Crateva religiosa?

  • Mustard Greens are higher in Vitamin C, Vitamin A RAE, Copper, and Calcium, yet Crateva religiosa is higher in Fiber.
  • Mustard Greens' daily need coverage for Vitamin C is 18% more.
  • Mustard Greens have 30 times more Vitamin A RAE than Crateva religiosa. While Mustard Greens have 151µg of Vitamin A RAE, Crateva religiosa has only 5µg.
  • The amount of Sugar in Mustard Greens are lower.

We used Mustard greens, raw and Abiyuch, raw types in this article.

Infographic

Mustard Greens vs Crateva religiosa infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1337.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +23.4%
Contains more Potassium +26.3%
Contains more Copper +189.5%
Contains more Zinc +24%
Equal in Iron - 1.61
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 61% 18% 21% 27% 3% 9% 19%
Contains more Calcium +1337.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +23.4%
Contains more Potassium +26.3%
Contains more Copper +189.5%
Contains more Zinc +24%
Equal in Iron - 1.61
Equal in Sodium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2924%
Contains more Vitamin C +29.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +2924%
Contains more Vitamin C +29.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Crateva religiosa
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Crateva religiosa Opinion
Net carbs 1.47g 12.3g Crateva religiosa
Protein 2.86g 1.5g Mustard Greens
Fats 0.42g 0.1g Mustard Greens
Carbs 4.67g 17.6g Crateva religiosa
Calories 27kcal 69kcal Crateva religiosa
Starch g g
Fructose g 3.8g Crateva religiosa
Sugar 1.32g 8.55g Mustard Greens
Fiber 3.2g 5.3g Crateva religiosa
Calcium 115mg 8mg Mustard Greens
Iron 1.64mg 1.61mg Mustard Greens
Magnesium 32mg 24mg Mustard Greens
Phosphorus 58mg 47mg Mustard Greens
Potassium 384mg 304mg Mustard Greens
Sodium 20mg 20mg
Zinc 0.25mg 0.31mg Crateva religiosa
Copper 0.165mg 0.057mg Mustard Greens
Vitamin A 3024IU 100IU Mustard Greens
Vitamin E 2.01mg mg Mustard Greens
Vitamin D 0IU IU Mustard Greens
Vitamin D 0µg µg Mustard Greens
Vitamin C 70mg 54.1mg Mustard Greens
Vitamin B1 0.08mg mg Mustard Greens
Vitamin B2 0.11mg mg Mustard Greens
Vitamin B3 0.8mg mg Mustard Greens
Vitamin B5 0.21mg mg Mustard Greens
Vitamin B6 0.18mg mg Mustard Greens
Folate 12µg µg Mustard Greens
Vitamin B12 0µg µg Mustard Greens
Vitamin K 257.5µg µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Crateva religiosa
Trans Fat 0g 0g
Saturated Fat 0.01g 0.014g Mustard Greens
Monounsaturated Fat 0.092g g Mustard Greens
Polyunsaturated fat 0.038g g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Crateva religiosa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
16
Crateva religiosa
Mineral Summary Score
30
Mustard Greens
20
Crateva religiosa

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
9%
Crateva religiosa
Carbohydrates
5%
Mustard Greens
18%
Crateva religiosa
Fats
2%
Mustard Greens
0%
Crateva religiosa

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.23g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.