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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 RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mustard Greens
Mustard Greens
7
:
1
Papaya
Papaya
Contains more Calcium +475%
Contains more Iron +556%
Contains more Magnesium +52.4%
Contains more Phosphorus +480%
Contains more Potassium +111%
Contains more Zinc +212.5%
Contains more Copper +266.7%
Contains less Sodium -60%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +475%
Contains more Iron +556%
Contains more Magnesium +52.4%
Contains more Phosphorus +480%
Contains more Potassium +111%
Contains more Zinc +212.5%
Contains more Copper +266.7%
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
Mustard Greens
Mustard Greens
9
:
1
Papaya
Papaya
Contains more Vitamin A +218.3%
Contains more Vitamin E +570%
Contains more Vitamin C +14.9%
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
Mustard Greens
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%
Papaya
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin A +218.3%
Contains more Vitamin E +570%
Contains more Vitamin C +14.9%
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

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Papaya Opinion
Net carbs 1.47g 9.12g Papaya
Protein 2.86g 0.47g Mustard Greens
Fats 0.42g 0.26g Mustard Greens
Carbs 4.67g 10.82g Papaya
Calories 27kcal 43kcal Papaya
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar 1.32g 7.82g Mustard Greens
Fiber 3.2g 1.7g Mustard Greens
Calcium 115mg 20mg Mustard Greens
Iron 1.64mg 0.25mg Mustard Greens
Magnesium 32mg 21mg Mustard Greens
Phosphorus 58mg 10mg Mustard Greens
Potassium 384mg 182mg Mustard Greens
Sodium 20mg 8mg Papaya
Zinc 0.25mg 0.08mg Mustard Greens
Copper 0.165mg 0.045mg Mustard Greens
Vitamin A 3024IU 950IU Mustard Greens
Vitamin E 2.01mg 0.3mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 60.9mg Mustard Greens
Vitamin B1 0.08mg 0.023mg Mustard Greens
Vitamin B2 0.11mg 0.027mg Mustard Greens
Vitamin B3 0.8mg 0.357mg Mustard Greens
Vitamin B5 0.21mg 0.191mg Mustard Greens
Vitamin B6 0.18mg 0.038mg Mustard Greens
Folate 12µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 2.6µg Mustard Greens
Tryptophan mg 0.008mg Papaya
Threonine mg 0.011mg Papaya
Isoleucine mg 0.008mg Papaya
Leucine mg 0.016mg Papaya
Lysine mg 0.025mg Papaya
Methionine mg 0.002mg Papaya
Phenylalanine mg 0.009mg Papaya
Valine mg 0.01mg Papaya
Histidine mg 0.005mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.081g Mustard Greens
Monounsaturated Fat 0.092g 0.072g Mustard Greens
Polyunsaturated fat 0.038g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Papaya
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
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

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)

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.