Prunes vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Differences between prunes and mustard Greens Raw
- Prunes are higher in fiber, copper, potassium, and vitamin B3; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, iron, and calcium.
- Mustard Greens Raw' daily need coverage for vitamin K is 165% higher.
- Prunes have 2 times more vitamin B3 than mustard Greens Raw. While prunes have 1.882mg of vitamin B3, mustard Greens Raw have only 0.8mg.
The food types used in this comparison are Plums, dried (prunes), uncooked and Mustard greens, raw.
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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 more MagnesiumMagnesium | +28.1% |
| Contains more PotassiumPotassium | +90.6% |
| Contains more CopperCopper | +70.3% |
| Contains more ZincZinc | +76% |
| Contains more PhosphorusPhosphorus | +19% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +167.4% |
| Contains more IronIron | +76.3% |
| Contains more SeleniumSelenium | +200% |
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 more Vitamin B2Vitamin B2 | +69.1% |
| Contains more Vitamin B3Vitamin B3 | +135.3% |
| Contains more Vitamin B5Vitamin B5 | +101% |
| Contains more Vitamin B6Vitamin B6 | +13.9% |
| Contains more CholineCholine | +1920% |
| Contains more Vitamin CVitamin C | +11566.7% |
| Contains more Vitamin AVitamin A | +287.2% |
| Contains more Vitamin EVitamin E | +367.4% |
| Contains more Vitamin B1Vitamin B1 | +56.9% |
| Contains more Vitamin KVitamin K | +332.8% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more CarbsCarbs | +1267.9% |
| Contains more OtherOther | +95.6% |
| Contains more ProteinProtein | +31.2% |
| Contains more FatsFats | +10.5% |
| Contains more WaterWater | +193.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +63.2% |
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Mono. FatMonounsaturated fat | +73.6% |
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 257.5µg | 165% |
| Vitamin C | 0.6mg | 70mg | 77% |
| Carbs | 63.88g | 4.67g | 20% |
| Fructose | 12.45g | 16% | |
| Fiber | 7.1g | 3.2g | 16% |
| Manganese | 0.299mg | 13% | |
| Copper | 0.281mg | 0.165mg | 13% |
| Vitamin A | 39µg | 151µg | 12% |
| Vitamin E | 0.43mg | 2.01mg | 11% |
| Calories | 240kcal | 27kcal | 11% |
| Potassium | 732mg | 384mg | 10% |
| Iron | 0.93mg | 1.64mg | 9% |
| Vitamin B3 | 1.882mg | 0.8mg | 7% |
| Calcium | 43mg | 115mg | 7% |
| Vitamin B2 | 0.186mg | 0.11mg | 6% |
| Vitamin B5 | 0.422mg | 0.21mg | 4% |
| Choline | 10.1mg | 0.5mg | 2% |
| Vitamin B6 | 0.205mg | 0.18mg | 2% |
| Vitamin B1 | 0.051mg | 0.08mg | 2% |
| Folate | 4µg | 12µg | 2% |
| Phosphorus | 69mg | 58mg | 2% |
| Starch | 5.11g | 2% | |
| Zinc | 0.44mg | 0.25mg | 2% |
| Magnesium | 41mg | 32mg | 2% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Protein | 2.18g | 2.86g | 1% |
| Sodium | 2mg | 20mg | 1% |
| Fats | 0.38g | 0.42g | 0% |
| Net carbs | 56.78g | 1.47g | N/A |
| Sugar | 38.13g | 1.32g | N/A |
| Saturated fat | 0.088g | 0.01g | 0% |
| Monounsaturated fat | 0.053g | 0.092g | 0% |
| Polyunsaturated fat | 0.062g | 0.038g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
26%
84%
Minerals Daily Need Coverage Score
32%
25%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 36.81g)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.078g)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.