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  6. Naranjilla vs. Mustard Greens Raw

Naranjilla vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between Naranjilla and Mustard Greens Raw

  • Mustard Greens Raw are richer than Naranjilla in Vitamin K, Vitamin C, Iron, Copper, Vitamin A RAE, Calcium, Vitamin B2, Fiber, Vitamin E , and Phosphorus.
  • Mustard Greens Raw covers your daily Vitamin K needs 202% more than Naranjilla.

Specific food types used in this comparison are Naranjilla (lulo) pulp, frozen, unsweetened and Mustard greens, raw.

Infographic

Naranjilla vs Mustard Greens Raw 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.
Naranjilla
Naranjilla
2
:
8
Mustard Greens Raw
Mustard Greens Raw
Contains less Sodium -80%
Contains more Calcium +1337.5%
Contains more Iron +368.6%
Contains more Magnesium +190.9%
Contains more Phosphorus +383.3%
Contains more Potassium +92%
Contains more Zinc +150%
Contains more Copper +489.3%
Contains more Selenium +125%
Naranjilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 14% 8% 6% 18% 1% 3% 10% 9% 3%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -80%
Contains more Calcium +1337.5%
Contains more Iron +368.6%
Contains more Magnesium +190.9%
Contains more Phosphorus +383.3%
Contains more Potassium +92%
Contains more Zinc +150%
Contains more Copper +489.3%
Contains more Selenium +125%

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.
Naranjilla
Naranjilla
2
:
10
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B3 +81.3%
Contains more Vitamin A +432.4%
Contains more Vitamin E +168%
Contains more Vitamin C +2087.5%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +68.2%
Contains more Folate +300%
Contains more Vitamin K +1663.7%
Equal in Vitamin B5 - 0.21
Naranjilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 15% 0% 11% 12% 0% 28% 14% 25% 3% 0% 37%
Mustard Greens Raw
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%
Contains more Vitamin B3 +81.3%
Contains more Vitamin A +432.4%
Contains more Vitamin E +168%
Contains more Vitamin C +2087.5%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +68.2%
Contains more Folate +300%
Contains more Vitamin K +1663.7%
Equal in Vitamin B5 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naranjilla
Naranjilla
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Carbs +26.3%
Contains more Protein +550%
Contains more Fats +90.9%
Contains more Other +246.2%
Equal in Water - 90.7
Naranjilla
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Carbs +26.3%
Contains more Protein +550%
Contains more Fats +90.9%
Contains more Other +246.2%
Equal in Water - 90.7

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Naranjilla Mustard Greens Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Naranjilla Mustard Greens Raw Opinion
Net carbs 4.8g 1.47g Naranjilla
Protein 0.44g 2.86g Mustard Greens Raw
Fats 0.22g 0.42g Mustard Greens Raw
Carbs 5.9g 4.67g Naranjilla
Calories 25kcal 27kcal Mustard Greens Raw
Fructose 1.04g Naranjilla
Sugar 3.74g 1.32g Mustard Greens Raw
Fiber 1.1g 3.2g Mustard Greens Raw
Calcium 8mg 115mg Mustard Greens Raw
Iron 0.35mg 1.64mg Mustard Greens Raw
Magnesium 11mg 32mg Mustard Greens Raw
Phosphorus 12mg 58mg Mustard Greens Raw
Potassium 200mg 384mg Mustard Greens Raw
Sodium 4mg 20mg Naranjilla
Zinc 0.1mg 0.25mg Mustard Greens Raw
Copper 0.028mg 0.165mg Mustard Greens Raw
Manganese 0.067mg Naranjilla
Selenium 0.4µg 0.9µg Mustard Greens Raw
Vitamin A 568IU 3024IU Mustard Greens Raw
Vitamin A RAE 28µg 151µg Mustard Greens Raw
Vitamin E 0.75mg 2.01mg Mustard Greens Raw
Vitamin C 3.2mg 70mg Mustard Greens Raw
Vitamin B1 0.045mg 0.08mg Mustard Greens Raw
Vitamin B2 0mg 0.11mg Mustard Greens Raw
Vitamin B3 1.45mg 0.8mg Naranjilla
Vitamin B5 0.22mg 0.21mg Naranjilla
Vitamin B6 0.107mg 0.18mg Mustard Greens Raw
Folate 3µg 12µg Mustard Greens Raw
Vitamin K 14.6µg 257.5µg Mustard Greens Raw
Saturated Fat 0.01g Naranjilla
Monounsaturated Fat 0.092g Mustard Greens Raw
Polyunsaturated fat 0.038g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Naranjilla Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
15%
Naranjilla
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
7%
Naranjilla
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 32)
Which food is cheaper?
Naranjilla
Naranjilla is cheaper (difference - $0.6)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.42g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.