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  6. Raisin vs. Mustard Greens Raw

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

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How are raisins and mustard Greens Raw different?

  • Raisins are richer in copper, potassium, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, vitamin E, and calcium.
  • Mustard Greens Raw cover your daily need for vitamin K, 212% more than raisins.
  • Raisins contain 45 times more sugar than mustard Greens Raw. Raisins contain 59.19g of sugar, while mustard Greens Raw contain 1.32g.
  • Raisins have a higher glycemic index (64) than mustard Greens Raw (32).

Raisins, seedless and Mustard greens, raw types were used in this article.

Infographic

Raisin vs Mustard Greens Raw infographic
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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.
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 PotassiumPotassium +95.1%
Contains more IronIron +14.6%
Contains more CopperCopper +92.7%
Contains more PhosphorusPhosphorus +74.1%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +130%
Contains more ZincZinc +13.6%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~32mg

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.
Raisin
Raisin
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +32.5%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more CholineCholine +2120%
Contains more Vitamin CVitamin C +2943.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin KVitamin K +7257.1%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Mustard Greens Raw DV% diff.
Vitamin K 3.5µg 257.5µg 212%
Vitamin C 2.3mg 70mg 75%
Fructose 29.68g 37%
Carbs 79.18g 4.67g 25%
Vitamin A 0µg 151µg 17%
Copper 0.318mg 0.165mg 17%
Calories 299kcal 27kcal 14%
Manganese 0.299mg 13%
Vitamin E 0.12mg 2.01mg 13%
Potassium 749mg 384mg 11%
Calcium 50mg 115mg 7%
Phosphorus 101mg 58mg 6%
Iron 1.88mg 1.64mg 3%
Choline 11.1mg 0.5mg 2%
Folate 5µg 12µg 2%
Vitamin B5 0.095mg 0.21mg 2%
Vitamin B1 0.106mg 0.08mg 2%
Fiber 3.7g 3.2g 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B2 0.125mg 0.11mg 1%
Starch 2.7g 1%
Protein 3.07g 2.86g 0%
Fats 0.46g 0.42g 0%
Net carbs 75.48g 1.47g N/A
Magnesium 32mg 32mg 0%
Sugar 59.19g 1.32g N/A
Zinc 0.22mg 0.25mg 0%
Sodium 11mg 20mg 0%
Vitamin B3 0.766mg 0.8mg 0%
Vitamin B6 0.174mg 0.18mg 0%
Saturated fat 0.058g 0.01g 0%
Monounsaturated fat 0.051g 0.092g 0%
Polyunsaturated fat 0.037g 0.038g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +1595.5%
Contains more OtherOther +37.8%
Contains more WaterWater +487.8%
~equal in Protein ~2.86g
~equal in Fats ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -82.8%
Contains more Mono. FatMonounsaturated fat +80.4%
~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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.