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Mustard Greens vs. Crateva religiosa — In-Depth Nutrition Comparison

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How are Mustard Greens and Crateva religiosa different?

  • Mustard Greens is richer in Vitamin A RAE, Calcium, and Copper, while Crateva religiosa is higher in Vitamin C, Fiber, and Iron.
  • Mustard Greens covers your daily need of Vitamin A RAE 68% more than Crateva religiosa.
  • Mustard Greens contains 15 times more Calcium than Crateva religiosa. Mustard Greens contains 118mg of Calcium, while Crateva religiosa contains 8mg.
  • Mustard Greens is lower in Sugar.

Mustard greens, cooked, boiled, drained, without salt and Abiyuch, raw types were used in this article.

Infographic

Mustard Greens vs Crateva religiosa 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.
Contains more Calcium +1375%
Contains less Sodium -55%
Contains more Copper +156.1%
Contains more Iron +85.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +11.9%
Contains more Potassium +87.7%
Contains more Zinc +40.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Contains more Calcium +1375%
Contains less Sodium -55%
Contains more Copper +156.1%
Contains more Iron +85.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +11.9%
Contains more Potassium +87.7%
Contains more Zinc +40.9%

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 A +12270%
Contains more Vitamin C +113.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +12270%
Contains more Vitamin C +113.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70.7%
Contains more Fats +370%
Contains more Water +14.9%
Contains more Carbs +290.2%
Contains more Other +32.4%
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more Protein +70.7%
Contains more Fats +370%
Contains more Water +14.9%
Contains more Carbs +290.2%
Contains more Other +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.3%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -14.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Crateva religiosa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Mustard Greens Crateva religiosa Opinion
Net carbs 2.51g 12.3g Crateva religiosa
Protein 2.56g 1.5g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Carbs 4.51g 17.6g Crateva religiosa
Calories 26kcal 69kcal Crateva religiosa
Fructose 3.8g Crateva religiosa
Sugar 1.41g 8.55g Mustard Greens
Fiber 2g 5.3g Crateva religiosa
Calcium 118mg 8mg Mustard Greens
Iron 0.87mg 1.61mg Crateva religiosa
Magnesium 13mg 24mg Crateva religiosa
Phosphorus 42mg 47mg Crateva religiosa
Potassium 162mg 304mg Crateva religiosa
Sodium 9mg 20mg Mustard Greens
Zinc 0.22mg 0.31mg Crateva religiosa
Copper 0.146mg 0.057mg Mustard Greens
Manganese 0.182mg Crateva religiosa
Selenium 0.6µg Mustard Greens
Vitamin A 12370IU 100IU Mustard Greens
Vitamin A RAE 618µg 5µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 54.1mg Crateva religiosa
Vitamin B1 0.041mg Mustard Greens
Vitamin B2 0.063mg Mustard Greens
Vitamin B3 0.433mg Mustard Greens
Vitamin B5 0.12mg Mustard Greens
Vitamin B6 0.098mg Mustard Greens
Folate 9µg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g 0.014g Mustard Greens
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
201%
Mustard Greens
16%
Crateva religiosa
Minerals Daily Need Coverage Score
17%
Mustard Greens
18%
Crateva religiosa

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.14g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.002g)
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 is richer in minerals?
Crateva religiosa
Crateva religiosa is relatively richer in minerals

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.