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Mustard Greens vs Papaya - In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Papaya?

  • Papaya has less Vitamin K, Iron, Copper, Vitamin A, Vitamin E , Vitamin B6, Vitamin C, Calcium, Phosphorus, and Vitamin B2 than Mustard Greens.
  • Mustard Greens' daily need coverage for Vitamin K is 212% higher.
  • Mustard Greens have 7 times more Vitamin E than Papaya. Mustard Greens have 2.01mg of Vitamin E , while Papaya has 0.3mg.

We used Mustard greens, raw and Papayas, raw types in this comparison.

Infographic

Mustard Greens vs Papaya 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 Iron +556%
Contains more Calcium +475%
Contains more Potassium +111%
Contains more Magnesium +52.4%
Contains more Copper +266.7%
Contains more Zinc +212.5%
Contains more Phosphorus +480%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +556%
Contains more Calcium +475%
Contains more Potassium +111%
Contains more Magnesium +52.4%
Contains more Copper +266.7%
Contains more Zinc +212.5%
Contains more Phosphorus +480%
Contains less Sodium -60%

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
:
1
Papaya
Contains more Vitamin C +14.9%
Contains more Vitamin A +218.3%
Contains more Vitamin E +570%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +124.1%
Contains more Vitamin B6 +373.7%
Contains more Vitamin K +9803.8%
Contains more Folate +208.3%
Equal in Vitamin B5 - 0.191
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Contains more Vitamin C +14.9%
Contains more Vitamin A +218.3%
Contains more Vitamin E +570%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +124.1%
Contains more Vitamin B6 +373.7%
Contains more Vitamin K +9803.8%
Contains more Folate +208.3%
Equal in Vitamin B5 - 0.191

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
28
Papaya
Mineral Summary Score
30
Mustard Greens
9
Papaya

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
3%
Papaya
Carbohydrates
5%
Mustard Greens
11%
Papaya
Fats
2%
Mustard Greens
1%
Papaya

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 12mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 6.5g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 27)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Mustard Greens Papaya Opinion
Calories 27 43 Papaya
Protein 2.86 0.47 Mustard Greens
Fats 0.42 0.26 Mustard Greens
Vitamin C 70 60.9 Mustard Greens
Net carbs 1.4700000286102295 9.119999885559082 Papaya
Carbs 4.67 10.82 Papaya
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.25 Mustard Greens
Calcium 115 20 Mustard Greens
Potassium 384 182 Mustard Greens
Magnesium 32 21 Mustard Greens
Sugar 1.32 7.82 Mustard Greens
Fiber 3.2 1.7 Mustard Greens
Copper 0.165 0.045 Mustard Greens
Zinc 0.25 0.08 Mustard Greens
Starch 0 Papaya
Phosphorus 58 10 Mustard Greens
Sodium 20 8 Papaya
Vitamin A 3024 950 Mustard Greens
Vitamin E 2.01 0.3 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.023 Mustard Greens
Vitamin B2 0.11 0.027 Mustard Greens
Vitamin B3 0.8 0.357 Mustard Greens
Vitamin B5 0.21 0.191 Mustard Greens
Vitamin B6 0.18 0.038 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 2.6 Mustard Greens
Folate 12 37 Papaya
Trans Fat 0 0
Saturated Fat 0.01 0.081 Mustard Greens
Monounsaturated Fat 0.092 0.072 Mustard Greens
Polyunsaturated fat 0.038 0.058 Papaya
Tryptophan 0.008 Papaya
Threonine 0.011 Papaya
Isoleucine 0.008 Papaya
Leucine 0.016 Papaya
Lysine 0.025 Papaya
Methionine 0.002 Papaya
Phenylalanine 0.009 Papaya
Valine 0.01 Papaya
Histidine 0.005 Papaya
Fructose 3.73 Papaya

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.