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  6. Pumpkin vs. Mustard Greens Raw

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

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Important differences between pumpkin and mustard Greens Raw

  • Pumpkin has more vitamin A; however, mustard Greens Raw are richer in vitamin K, vitamin C, fiber, iron, calcium, vitamin B6, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% more.
  • Pumpkin contains 16 times more choline than mustard Greens Raw. Pumpkin contains 8.2mg of choline, while mustard Greens Raw contain 0.5mg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Pumpkin, raw and Mustard greens, raw.

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 more ZincZinc +28%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +447.6%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +105%
Contains more CopperCopper +29.9%
Contains more PhosphorusPhosphorus +31.8%
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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 AVitamin A +182.1%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more FolateFolate +33.3%
Contains more CholineCholine +1540%
Contains more Vitamin CVitamin C +677.8%
Contains more Vitamin EVitamin E +89.6%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin KVitamin K +23309.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Mustard Greens Raw DV% diff.
Vitamin K 1.1µg 257.5µg 214%
Vitamin C 9mg 70mg 68%
Vitamin A 426µg 151µg 31%
Fiber 0.5g 3.2g 11%
Iron 0.8mg 1.64mg 11%
Vitamin B6 0.061mg 0.18mg 9%
Calcium 21mg 115mg 9%
Vitamin E 1.06mg 2.01mg 6%
Manganese 0.125mg 5%
Magnesium 12mg 32mg 5%
Copper 0.127mg 0.165mg 4%
Protein 1g 2.86g 4%
Vitamin B1 0.05mg 0.08mg 3%
Phosphorus 44mg 58mg 2%
Vitamin B5 0.298mg 0.21mg 2%
Zinc 0.32mg 0.25mg 1%
Sodium 1mg 20mg 1%
Potassium 340mg 384mg 1%
Carbs 6.5g 4.67g 1%
Selenium 0.3µg 0.9µg 1%
Folate 16µg 12µg 1%
Choline 8.2mg 0.5mg 1%
Vitamin B3 0.6mg 0.8mg 1%
Calories 26kcal 27kcal 0%
Fats 0.1g 0.42g 0%
Net carbs 6g 1.47g N/A
Sugar 2.76g 1.32g N/A
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.052g 0.01g 0%
Monounsaturated fat 0.013g 0.092g 0%
Polyunsaturated fat 0.005g 0.038g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +39.2%
Contains more ProteinProtein +186%
Contains more FatsFats +320%
Contains more OtherOther +68.8%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -80.8%
Contains more Mono. FatMonounsaturated fat +607.7%
Contains more Poly. FatPolyunsaturated fat +660%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.