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  6. Orange juice vs. Mustard Greens Raw

Orange juice vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between orange juice and mustard Greens Raw?

  • Orange juice has less vitamin K, vitamin A, vitamin C, iron, copper, vitamin E, fiber, vitamin B6, calcium, and vitamin B2 than mustard Greens Raw.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Mustard Greens Raw have a lower glycemic index than orange juice.

We used Orange juice, raw and Mustard greens, raw types in this comparison.

Infographic

Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +945.5%
Contains more PotassiumPotassium +92%
Contains more IronIron +720%
Contains more CopperCopper +275%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +241.2%
Contains more SeleniumSelenium +800%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more FolateFolate +150%
Contains more CholineCholine +1140%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +1410%
Contains more Vitamin EVitamin E +4925%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin KVitamin K +257400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 50mg 70mg 22%
Iron 0.2mg 1.64mg 18%
Vitamin A 10µg 151µg 16%
Vitamin E 0.04mg 2.01mg 13%
Copper 0.044mg 0.165mg 13%
Fiber 0.2g 3.2g 12%
Vitamin B6 0.04mg 0.18mg 11%
Calcium 11mg 115mg 10%
Phosphorus 17mg 58mg 6%
Vitamin B2 0.03mg 0.11mg 6%
Potassium 200mg 384mg 5%
Magnesium 11mg 32mg 5%
Folate 30µg 12µg 5%
Protein 0.7g 2.86g 4%
Vitamin B3 0.4mg 0.8mg 3%
Zinc 0.05mg 0.25mg 2%
Carbs 10.4g 4.67g 2%
Choline 6.2mg 0.5mg 1%
Calories 45kcal 27kcal 1%
Vitamin B1 0.09mg 0.08mg 1%
Selenium 0.1µg 0.9µg 1%
Manganese 0.014mg 1%
Sodium 1mg 20mg 1%
Fats 0.2g 0.42g 0%
Net carbs 10.2g 1.47g N/A
Sugar 8.4g 1.32g N/A
Vitamin B5 0.19mg 0.21mg 0%
Saturated fat 0.024g 0.01g 0%
Monounsaturated fat 0.036g 0.092g 0%
Polyunsaturated fat 0.04g 0.038g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
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 CarbsCarbs +122.7%
Contains more ProteinProtein +308.6%
Contains more FatsFats +110%
Contains more OtherOther +237.5%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +155.6%
~equal in Polyunsaturated fat ~0.038g

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.