Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

A recap on differences between Pomelo and Mustard Greens Raw

  • Pomelo has less Iron, Vitamin A RAE, Copper, Calcium, Vitamin B6, Vitamin C, Fiber, Vitamin B2, Magnesium, and Phosphorus.
  • Mustard Greens Raw covers your daily Iron needs 19% more than Pomelo.

Food varieties used in this article are Pummelo, raw and Mustard greens, raw.

Infographic

Pomelo 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.
Contains less Sodium -95%
Contains more Calcium +2775%
Contains more Iron +1390.9%
Contains more Magnesium +433.3%
Contains more Phosphorus +241.2%
Contains more Potassium +77.8%
Contains more Zinc +212.5%
Contains more Copper +243.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains less Sodium -95%
Contains more Calcium +2775%
Contains more Iron +1390.9%
Contains more Magnesium +433.3%
Contains more Phosphorus +241.2%
Contains more Potassium +77.8%
Contains more Zinc +212.5%
Contains more Copper +243.8%

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.
Pomelo
0
:
Contains more Vitamin A +37700%
Contains more Vitamin C +14.8%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B6 +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
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 A +37700%
Contains more Vitamin C +14.8%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B6 +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +106%
Contains more Protein +276.3%
Contains more Fats +950%
Contains more Other +181.3%
Equal in Water - 90.7
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 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 Carbs +106%
Contains more Protein +276.3%
Contains more Fats +950%
Contains more Other +181.3%
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.
Pomelo Mustard Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomelo Mustard Greens Raw Opinion
Net carbs 8.62g 1.47g Pomelo
Protein 0.76g 2.86g Mustard Greens Raw
Fats 0.04g 0.42g Mustard Greens Raw
Carbs 9.62g 4.67g Pomelo
Calories 38kcal 27kcal Pomelo
Sugar 1.32g Pomelo
Fiber 1g 3.2g Mustard Greens Raw
Calcium 4mg 115mg Mustard Greens Raw
Iron 0.11mg 1.64mg Mustard Greens Raw
Magnesium 6mg 32mg Mustard Greens Raw
Phosphorus 17mg 58mg Mustard Greens Raw
Potassium 216mg 384mg Mustard Greens Raw
Sodium 1mg 20mg Pomelo
Zinc 0.08mg 0.25mg Mustard Greens Raw
Copper 0.048mg 0.165mg Mustard Greens Raw
Manganese 0.017mg Pomelo
Selenium 0.9µg Mustard Greens Raw
Vitamin A 8IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 61mg 70mg Mustard Greens Raw
Vitamin B1 0.034mg 0.08mg Mustard Greens Raw
Vitamin B2 0.027mg 0.11mg Mustard Greens Raw
Vitamin B3 0.22mg 0.8mg Mustard Greens Raw
Vitamin B5 0.21mg Mustard Greens Raw
Vitamin B6 0.036mg 0.18mg Mustard Greens Raw
Folate 12µg Mustard Greens Raw
Vitamin K 257.5µg Mustard Greens Raw
Saturated Fat 0.01g Pomelo
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
Pomelo 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
19%
Pomelo
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
6%
Pomelo
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 46)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.