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  6. Mustard Greens vs. Papaya

Mustard Greens vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between mustard Greens and papaya?

  • Mustard Greens is higher in vitamin K, vitamin A, copper, vitamin E, calcium, and iron, yet papaya is higher in vitamin C and folate.
  • Mustard Greens's daily need coverage for vitamin K is 492% more.
  • Mustard Greens has 13 times more vitamin A than papaya. While mustard Greens has 12370IU of vitamin A, papaya has only 950IU.

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

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" 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%
Papaya
Papaya
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more CalciumCalcium +490%
Contains more IronIron +248%
Contains more CopperCopper +224.4%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +320%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +12.3%
Contains less SodiumSodium -11.1%
~equal in Selenium ~0.6µg

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%
Papaya
Papaya
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin AVitamin A +1214.9%
Contains more Vitamin EVitamin E +493.3%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B6Vitamin B6 +157.9%
Contains more Vitamin KVitamin K +22696.2%
Contains more Vitamin CVitamin C +140.7%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more FolateFolate +311.1%
Contains more CholineCholine +1425%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Papaya DV% diff.
Vitamin K 592.7µg 2.6µg 492%
Vitamin A 618µg 47µg 63%
Vitamin C 25.3mg 60.9mg 40%
Copper 0.146mg 0.045mg 11%
Calcium 118mg 20mg 10%
Vitamin E 1.78mg 0.3mg 10%
Iron 0.87mg 0.25mg 8%
Folate 9µg 37µg 7%
Fructose 3.73g 5%
Phosphorus 42mg 10mg 5%
Vitamin B6 0.098mg 0.038mg 5%
Protein 2.56g 0.47g 4%
Vitamin B2 0.063mg 0.027mg 3%
Manganese 0.04mg 2%
Vitamin B1 0.041mg 0.023mg 2%
Magnesium 13mg 21mg 2%
Carbs 4.51g 10.82g 2%
Calories 26kcal 43kcal 1%
Fiber 2g 1.7g 1%
Zinc 0.22mg 0.08mg 1%
Potassium 162mg 182mg 1%
Choline 0.4mg 6.1mg 1%
Vitamin B5 0.12mg 0.191mg 1%
Fats 0.47g 0.26g 0%
Net carbs 2.51g 9.12g N/A
Sugar 1.41g 7.82g N/A
Sodium 9mg 8mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.433mg 0.357mg 0%
Saturated fat 0.012g 0.081g 0%
Monounsaturated fat 0.11g 0.072g 0%
Polyunsaturated fat 0.046g 0.058g 0%
Tryptophan 0.008mg 0%
Threonine 0.011mg 0%
Isoleucine 0.008mg 0%
Leucine 0.016mg 0%
Lysine 0.025mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.009mg 0%
Valine 0.01mg 0%
Histidine 0.005mg 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
Papaya
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +444.7%
Contains more FatsFats +80.8%
Contains more OtherOther +74.4%
Contains more CarbsCarbs +139.9%
~equal in Water ~88.06g

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
Papaya
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +52.8%
Contains more Poly. FatPolyunsaturated fat +26.1%

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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. 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.