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Mustard Greens vs Kiwifruit - In-Depth Nutrition Comparison

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How are Mustard Greens and Kiwifruit different?

  • Mustard Greens are richer in Vitamin K, Iron, Vitamin A RAE, Vitamin B6, Calcium, and Vitamin B2, while Kiwifruit is higher in Vitamin C.
  • Mustard Greens covers your daily need of Vitamin K 181% more than Kiwifruit.
  • Mustard Greens contain 38 times more Vitamin A RAE than Kiwifruit. Mustard Greens contain 151µg of Vitamin A RAE, while Kiwifruit contains 4µg.

Mustard greens, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Mustard Greens vs Kiwifruit 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 +238.2%
Contains more Iron +429%
Contains more Magnesium +88.2%
Contains more Phosphorus +70.6%
Contains more Potassium +23.1%
Contains more Zinc +78.6%
Contains more Copper +26.9%
Contains less Sodium -85%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Calcium +238.2%
Contains more Iron +429%
Contains more Magnesium +88.2%
Contains more Phosphorus +70.6%
Contains more Potassium +23.1%
Contains more Zinc +78.6%
Contains more Copper +26.9%
Contains less Sodium -85%

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 +3375.9%
Contains more Vitamin E +37.7%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +539%
Contains more Vitamin C +32.4%
Contains more Folate +108.3%
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% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +3375.9%
Contains more Vitamin E +37.7%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +185.7%
Contains more Vitamin K +539%
Contains more Vitamin C +32.4%
Contains more Folate +108.3%

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 Kiwifruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Kiwifruit Opinion
Net carbs 1.47g 11.66g Kiwifruit
Protein 2.86g 1.14g Mustard Greens
Fats 0.42g 0.52g Kiwifruit
Carbs 4.67g 14.66g Kiwifruit
Calories 27kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar 1.32g 8.99g Mustard Greens
Fiber 3.2g 3g Mustard Greens
Calcium 115mg 34mg Mustard Greens
Iron 1.64mg 0.31mg Mustard Greens
Magnesium 32mg 17mg Mustard Greens
Phosphorus 58mg 34mg Mustard Greens
Potassium 384mg 312mg Mustard Greens
Sodium 20mg 3mg Kiwifruit
Zinc 0.25mg 0.14mg Mustard Greens
Copper 0.165mg 0.13mg Mustard Greens
Vitamin A 3024IU 87IU Mustard Greens
Vitamin E 2.01mg 1.46mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 92.7mg Kiwifruit
Vitamin B1 0.08mg 0.027mg Mustard Greens
Vitamin B2 0.11mg 0.025mg Mustard Greens
Vitamin B3 0.8mg 0.341mg Mustard Greens
Vitamin B5 0.21mg 0.183mg Mustard Greens
Vitamin B6 0.18mg 0.063mg Mustard Greens
Folate 12µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 40.3µg Mustard Greens
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.029g Mustard Greens
Monounsaturated Fat 0.092g 0.047g Mustard Greens
Polyunsaturated fat 0.038g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Kiwifruit
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
42
Kiwifruit
Mineral Summary Score
30
Mustard Greens
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
5%
Mustard Greens
15%
Kiwifruit
Fats
2%
Mustard Greens
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.67g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 26)
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 contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 17mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.