Mustard Greens vs. Pumpkin — In-Depth Nutrition Comparison
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The main differences between Mustard Greens and Pumpkin
- Pumpkin contains less Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin E , and Copper than Mustard Greens.
- Daily need coverage for Vitamin K from Mustard Greens is 493% higher.
- Pumpkin has 8 times less Calcium than Mustard Greens. Mustard Greens has 118mg of Calcium, while Pumpkin has 15mg.
Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Pumpkin, cooked, boiled, drained, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+686.7%
Contains
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Iron
+52.6%
Contains
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Magnesium
+44.4%
Contains
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Phosphorus
+40%
Contains
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Copper
+60.4%
Contains
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Selenium
+200%
Contains
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Potassium
+42%
Contains
less
Sodium
-88.9%
Equal in Zinc - 0.23
Contains
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Calcium
+686.7%
Contains
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Iron
+52.6%
Contains
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Magnesium
+44.4%
Contains
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Phosphorus
+40%
Contains
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Copper
+60.4%
Contains
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Selenium
+200%
Contains
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Potassium
+42%
Contains
less
Sodium
-88.9%
Equal in Zinc - 0.23
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.
:
Contains
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Vitamin A
+114.9%
Contains
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Vitamin E
+122.5%
Contains
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Vitamin C
+438.3%
Contains
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Vitamin B1
+32.3%
Contains
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Vitamin B6
+122.7%
Contains
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Vitamin K
+73987.5%
Contains
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Vitamin B2
+23.8%
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Vitamin B5
+67.5%
Equal in Vitamin B3 - 0.413
Equal in Folate - 9
Contains
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Vitamin A
+114.9%
Contains
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Vitamin E
+122.5%
Contains
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Vitamin C
+438.3%
Contains
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Vitamin B1
+32.3%
Contains
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Vitamin B6
+122.7%
Contains
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Vitamin K
+73987.5%
Contains
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Vitamin B2
+23.8%
Contains
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Vitamin B5
+67.5%
Equal in Vitamin B3 - 0.413
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+255.6%
Contains
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Fats
+571.4%
Equal in Carbs - 4.9
Equal in Water - 93.69
Equal in Other - 0.62
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Contains
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Protein
+255.6%
Contains
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Fats
+571.4%
Equal in Carbs - 4.9
Equal in Water - 93.69
Equal in Other - 0.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-67.6%
Contains
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Monounsaturated Fat
+1122.2%
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Polyunsaturated fat
+1050%
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
less
Saturated Fat
-67.6%
Contains
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Monounsaturated Fat
+1122.2%
Contains
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Polyunsaturated fat
+1050%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.51g | 3.8g |
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| Protein | 2.56g | 0.72g |
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| Fats | 0.47g | 0.07g |
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| Carbs | 4.51g | 4.9g |
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| Calories | 26kcal | 20kcal |
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| Sugar | 1.41g | 2.08g |
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| Fiber | 2g | 1.1g |
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| Calcium | 118mg | 15mg |
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| Iron | 0.87mg | 0.57mg |
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| Magnesium | 13mg | 9mg |
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| Phosphorus | 42mg | 30mg |
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| Potassium | 162mg | 230mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.22mg | 0.23mg |
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| Copper | 0.146mg | 0.091mg |
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| Manganese | 0.089mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin A | 12370IU | 5755IU |
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| Vitamin A RAE | 618µg | 288µg |
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| Vitamin E | 1.78mg | 0.8mg |
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| Vitamin C | 25.3mg | 4.7mg |
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| Vitamin B1 | 0.041mg | 0.031mg |
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| Vitamin B2 | 0.063mg | 0.078mg |
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| Vitamin B3 | 0.433mg | 0.413mg |
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| Vitamin B5 | 0.12mg | 0.201mg |
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| Vitamin B6 | 0.098mg | 0.044mg |
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| Folate | 9µg | 9µg | |
| Vitamin K | 592.7µg | 0.8µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.023mg |
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| Leucine | 0.034mg |
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| Lysine | 0.039mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.025mg |
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| Histidine | 0.011mg |
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| Saturated Fat | 0.012g | 0.037g |
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| Monounsaturated Fat | 0.11g | 0.009g |
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| Polyunsaturated fat | 0.046g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
201%
37%
Minerals Daily Need Coverage Score
17%
11%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 8mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.2)
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)