Pomegranate vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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What are the main differences between pomegranate and mustard Greens Raw?
- Pomegranate is richer in folate, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, calcium, vitamin E, and vitamin B6.
- Mustard Greens Raw' daily need coverage for vitamin K is 201% higher.
- Pomegranate has 3 times more folate than mustard Greens Raw. Pomegranate has 38µg of folate, while mustard Greens Raw have 12µg.
We used Pomegranates, raw and Mustard greens, raw types in this comparison.
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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 ZincZinc | +40% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +1050% |
| Contains more PotassiumPotassium | +62.7% |
| Contains more IronIron | +446.7% |
| Contains more PhosphorusPhosphorus | +61.1% |
| Contains more SeleniumSelenium | +80% |
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 B5Vitamin B5 | +79.5% |
| Contains more FolateFolate | +216.7% |
| Contains more CholineCholine | +1420% |
| Contains more Vitamin CVitamin C | +586.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +235% |
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more Vitamin B3Vitamin B3 | +173% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin KVitamin K | +1470.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 16.4µg | 257.5µg | 201% |
| Vitamin C | 10.2mg | 70mg | 66% |
| Vitamin A | 0µg | 151µg | 17% |
| Iron | 0.3mg | 1.64mg | 17% |
| Calcium | 10mg | 115mg | 11% |
| Vitamin E | 0.6mg | 2.01mg | 9% |
| Vitamin B6 | 0.075mg | 0.18mg | 8% |
| Folate | 38µg | 12µg | 7% |
| Manganese | 0.119mg | 5% | |
| Carbs | 18.7g | 4.67g | 5% |
| Magnesium | 12mg | 32mg | 5% |
| Potassium | 236mg | 384mg | 4% |
| Vitamin B2 | 0.053mg | 0.11mg | 4% |
| Vitamin B5 | 0.377mg | 0.21mg | 3% |
| Calories | 83kcal | 27kcal | 3% |
| Phosphorus | 36mg | 58mg | 3% |
| Fiber | 4g | 3.2g | 3% |
| Vitamin B3 | 0.293mg | 0.8mg | 3% |
| Protein | 1.67g | 2.86g | 2% |
| Choline | 7.6mg | 0.5mg | 1% |
| Saturated fat | 0.12g | 0.01g | 1% |
| Sodium | 3mg | 20mg | 1% |
| Vitamin B1 | 0.067mg | 0.08mg | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Zinc | 0.35mg | 0.25mg | 1% |
| Copper | 0.158mg | 0.165mg | 1% |
| Fats | 1.17g | 0.42g | 1% |
| Net carbs | 14.7g | 1.47g | N/A |
| Sugar | 13.67g | 1.32g | N/A |
| Monounsaturated fat | 0.093g | 0.092g | 0% |
| Polyunsaturated fat | 0.079g | 0.038g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +178.6% |
| Contains more CarbsCarbs | +300.4% |
| Contains more ProteinProtein | +71.3% |
| Contains more WaterWater | +16.4% |
| Contains more OtherOther | +154.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 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 | +107.9% |
| Contains less Sat. FatSaturated fat | -91.7% |
~equal in
Monounsaturated fat
~0.092g