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Mustard Greens vs Pomelo - In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Pomelo

  • Mustard Greens have more Iron, Copper, Calcium, Vitamin B6, Vitamin C, Fiber, Vitamin B2, Magnesium, and Phosphorus, however Pomelo is higher in Vitamin A RAE.
  • Mustard Greens covers your daily Iron needs 19% more than Pomelo.
  • Pomelo contains 29 times less Calcium than Mustard Greens. Mustard Greens contain 115mg of Calcium, while Pomelo contains 4mg.

Food varieties used in this article are Mustard greens, raw and Pummelo, raw.

Infographic

Mustard Greens vs Pomelo 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 +2775%
Contains more Iron +1390.9%
Contains more Magnesium +433.3%
Contains more Phosphorus +241.2%
Contains more Potassium +77.8%
Contains more Zinc +212.5%
Contains more Copper +243.8%
Contains less Sodium -95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +2775%
Contains more Iron +1390.9%
Contains more Magnesium +433.3%
Contains more Phosphorus +241.2%
Contains more Potassium +77.8%
Contains more Zinc +212.5%
Contains more Copper +243.8%
Contains less Sodium -95%

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
:
0
Pomelo
Contains more Vitamin A +37700%
Contains more Vitamin C +14.8%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B6 +400%
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 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +37700%
Contains more Vitamin C +14.8%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B6 +400%

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 Pomelo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Pomelo Opinion
Net carbs 1.47g 8.62g Pomelo
Protein 2.86g 0.76g Mustard Greens
Fats 0.42g 0.04g Mustard Greens
Carbs 4.67g 9.62g Pomelo
Calories 27kcal 38kcal Pomelo
Starch g g
Fructose g g
Sugar 1.32g g Pomelo
Fiber 3.2g 1g Mustard Greens
Calcium 115mg 4mg Mustard Greens
Iron 1.64mg 0.11mg Mustard Greens
Magnesium 32mg 6mg Mustard Greens
Phosphorus 58mg 17mg Mustard Greens
Potassium 384mg 216mg Mustard Greens
Sodium 20mg 1mg Pomelo
Zinc 0.25mg 0.08mg Mustard Greens
Copper 0.165mg 0.048mg Mustard Greens
Vitamin A 3024IU 8IU Mustard Greens
Vitamin E 2.01mg mg Mustard Greens
Vitamin D 0IU IU Mustard Greens
Vitamin D 0µg µg Mustard Greens
Vitamin C 70mg 61mg Mustard Greens
Vitamin B1 0.08mg 0.034mg Mustard Greens
Vitamin B2 0.11mg 0.027mg Mustard Greens
Vitamin B3 0.8mg 0.22mg Mustard Greens
Vitamin B5 0.21mg mg Mustard Greens
Vitamin B6 0.18mg 0.036mg Mustard Greens
Folate 12µg µg Mustard Greens
Vitamin B12 0µg 0µg
Vitamin K 257.5µg µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g g Pomelo
Monounsaturated Fat 0.092g g Mustard Greens
Polyunsaturated fat 0.038g g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Pomelo
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
19
Pomelo
Mineral Summary Score
30
Mustard Greens
7
Pomelo

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
5%
Pomelo
Carbohydrates
5%
Mustard Greens
10%
Pomelo
Fats
2%
Mustard Greens
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 46)
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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.