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  6. Mustard Greens Raw vs. Kiwi

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

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How are mustard Greens Raw and kiwi different?

  • Mustard Greens Raw are richer in vitamin K, iron, vitamin A, vitamin B6, calcium, and vitamin B2, while kiwi is higher in vitamin C.
  • Mustard Greens Raw cover your daily need for vitamin K 181% more than kiwi.
  • Mustard Greens Raw contain 38 times more vitamin A than kiwi. Mustard Greens Raw contain 151µg of vitamin A, while kiwi contains 4µg.
  • Kiwi has a higher glycemic index (58) than mustard Greens Raw (32).

Mustard greens, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Mustard Greens Raw vs Kiwi infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Kiwi
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +238.2%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +429%
Contains more CopperCopper +26.9%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +70.6%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Kiwi
Kiwi
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin EVitamin E +37.7%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +134.6%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +539%
Contains more Vitamin CVitamin C +32.4%
Contains more FolateFolate +108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Kiwi DV% diff.
Vitamin K 257.5µg 40.3µg 181%
Vitamin C 70mg 92.7mg 25%
Iron 1.64mg 0.31mg 17%
Vitamin A 151µg 4µg 16%
Vitamin B6 0.18mg 0.063mg 9%
Calcium 115mg 34mg 8%
Vitamin B2 0.11mg 0.025mg 7%
Fructose 4.35g 5%
Magnesium 32mg 17mg 4%
Copper 0.165mg 0.13mg 4%
Vitamin E 2.01mg 1.46mg 4%
Manganese 0.098mg 4%
Vitamin B1 0.08mg 0.027mg 4%
Protein 2.86g 1.14g 3%
Carbs 4.67g 14.66g 3%
Phosphorus 58mg 34mg 3%
Vitamin B3 0.8mg 0.341mg 3%
Folate 12µg 25µg 3%
Calories 27kcal 61kcal 2%
Potassium 384mg 312mg 2%
Polyunsaturated fat 0.038g 0.287g 2%
Fiber 3.2g 3g 1%
Zinc 0.25mg 0.14mg 1%
Sodium 20mg 3mg 1%
Selenium 0.9µg 0.2µg 1%
Vitamin B5 0.21mg 0.183mg 1%
Choline 0.5mg 7.8mg 1%
Protein per 100 calories 11g 1.9g N/A
Calories per 10 g protein 94kcal 535kcal N/A
Weight per 100 calories 370g 164g N/A
Fats 0.42g 0.52g 0%
Net carbs 1.47g 11.66g N/A
Sugar 1.32g 8.99g N/A
Saturated fat 0.01g 0.029g 0%
Monounsaturated fat 0.092g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +150.9%
Contains more FatsFats +23.8%
Contains more CarbsCarbs +213.9%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +95.7%
Contains more Poly. FatPolyunsaturated fat +655.3%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.