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  6. Mustard Greens vs. Kiwi

Mustard Greens vs. Kiwi — In-Depth Nutrition Comparison

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How are mustard Greens and kiwi different?

  • Mustard Greens is higher in vitamin K, vitamin A, calcium, and iron; however, kiwi is richer in vitamin C.
  • Daily need coverage for vitamin K for mustard Greens is 460% higher.
  • Mustard Greens contains 142 times more vitamin A than kiwi. While mustard Greens contains 12370IU of vitamin A, kiwi contains only 87IU.
  • Mustard Greens has less sugar.
  • Mustard Greens has a lower glycemic index (32) than kiwi (58).

Mustard greens, cooked, boiled, drained, without salt and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Mustard Greens vs Kiwi 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CalciumCalcium +247.1%
Contains more IronIron +180.6%
Contains more CopperCopper +12.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +23.5%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +30.8%
Contains more PotassiumPotassium +92.6%
Contains less SodiumSodium -66.7%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +15350%
Contains more Vitamin EVitamin E +21.9%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B6Vitamin B6 +55.6%
Contains more Vitamin KVitamin K +1370.7%
Contains more Vitamin CVitamin C +266.4%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more FolateFolate +177.8%
Contains more CholineCholine +1850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Kiwi DV% diff.
Vitamin K 592.7µg 40.3µg 460%
Vitamin C 25.3mg 92.7mg 75%
Vitamin A 618µg 4µg 68%
Calcium 118mg 34mg 8%
Iron 0.87mg 0.31mg 7%
Fructose 4.35g 5%
Folate 9µg 25µg 4%
Potassium 162mg 312mg 4%
Fiber 2g 3g 4%
Manganese 0.098mg 4%
Carbs 4.51g 14.66g 3%
Vitamin B6 0.098mg 0.063mg 3%
Vitamin B2 0.063mg 0.025mg 3%
Protein 2.56g 1.14g 3%
Polyunsaturated fat 0.046g 0.287g 2%
Vitamin E 1.78mg 1.46mg 2%
Calories 26kcal 61kcal 2%
Copper 0.146mg 0.13mg 2%
Vitamin B1 0.041mg 0.027mg 1%
Phosphorus 42mg 34mg 1%
Selenium 0.6µg 0.2µg 1%
Zinc 0.22mg 0.14mg 1%
Vitamin B3 0.433mg 0.341mg 1%
Vitamin B5 0.12mg 0.183mg 1%
Magnesium 13mg 17mg 1%
Choline 0.4mg 7.8mg 1%
Fats 0.47g 0.52g 0%
Net carbs 2.51g 11.66g N/A
Sugar 1.41g 8.99g N/A
Sodium 9mg 3mg 0%
Saturated fat 0.012g 0.029g 0%
Monounsaturated fat 0.11g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +124.6%
Contains more OtherOther +11.5%
Contains more FatsFats +10.6%
Contains more CarbsCarbs +225.1%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +134%
Contains more Poly. FatPolyunsaturated fat +523.9%

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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. Kiwi - 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.