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  6. Brussels sprout vs. Mustard Greens

Brussels sprout vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Brussels sprout and Mustard Greens different?

  • Brussels sprout is higher in Vitamin C, Folate, Vitamin B6, Vitamin B1, Fiber, and Potassium, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Copper, and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 346% higher.
  • Brussels sprout contains 7 times more Folate than Mustard Greens. While Brussels sprout contains 61µg of Folate, Mustard Greens contains only 9µg.

Brussels sprouts, raw and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Brussels sprout vs Mustard Greens 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.
Brussels sprout
Brussels sprout
7
:
3
Mustard Greens
Mustard Greens
Contains more Iron +60.9%
Contains more Magnesium +76.9%
Contains more Phosphorus +64.3%
Contains more Potassium +140.1%
Contains more Zinc +90.9%
Contains more Selenium +166.7%
Contains more Calcium +181%
Contains less Sodium -64%
Contains more Copper +108.6%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +60.9%
Contains more Magnesium +76.9%
Contains more Phosphorus +64.3%
Contains more Potassium +140.1%
Contains more Zinc +90.9%
Contains more Selenium +166.7%
Contains more Calcium +181%
Contains less Sodium -64%
Contains more Copper +108.6%

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.
Brussels sprout
Brussels sprout
7
:
3
Mustard Greens
Mustard Greens
Contains more Vitamin C +236%
Contains more Vitamin B1 +239%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B5 +157.5%
Contains more Vitamin B6 +123.5%
Contains more Folate +577.8%
Contains more Vitamin A +1540.6%
Contains more Vitamin E +102.3%
Contains more Vitamin K +234.9%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +236%
Contains more Vitamin B1 +239%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B5 +157.5%
Contains more Vitamin B6 +123.5%
Contains more Folate +577.8%
Contains more Vitamin A +1540.6%
Contains more Vitamin E +102.3%
Contains more Vitamin K +234.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
2
Mustard Greens
Mustard Greens
Contains more Protein +32%
Contains more Carbs +98.4%
Contains more Other +101.5%
Contains more Fats +56.7%
Equal in Water - 91.78
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +32%
Contains more Carbs +98.4%
Contains more Other +101.5%
Contains more Fats +56.7%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +332508.7%
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +378.3%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +332508.7%
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +378.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Mustard Greens Opinion
Net carbs 5.15g 2.51g Brussels sprout
Protein 3.38g 2.56g Brussels sprout
Fats 0.3g 0.47g Mustard Greens
Carbs 8.95g 4.51g Brussels sprout
Calories 43kcal 26kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.41g Mustard Greens
Fiber 3.8g 2g Brussels sprout
Calcium 42mg 118mg Mustard Greens
Iron 1.4mg 0.87mg Brussels sprout
Magnesium 23mg 13mg Brussels sprout
Phosphorus 69mg 42mg Brussels sprout
Potassium 389mg 162mg Brussels sprout
Sodium 25mg 9mg Mustard Greens
Zinc 0.42mg 0.22mg Brussels sprout
Copper 0.07mg 0.146mg Mustard Greens
Manganese 0.337mg Brussels sprout
Selenium 1.6µg 0.6µg Brussels sprout
Vitamin A 754IU 12370IU Mustard Greens
Vitamin A RAE 38µg 618µg Mustard Greens
Vitamin E 0.88mg 1.78mg Mustard Greens
Vitamin C 85mg 25.3mg Brussels sprout
Vitamin B1 0.139mg 0.041mg Brussels sprout
Vitamin B2 0.09mg 0.063mg Brussels sprout
Vitamin B3 0.745mg 0.433mg Brussels sprout
Vitamin B5 0.309mg 0.12mg Brussels sprout
Vitamin B6 0.219mg 0.098mg Brussels sprout
Folate 61µg 9µg Brussels sprout
Vitamin K 177µg 592.7µg Mustard Greens
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.012g Mustard Greens
Monounsaturated Fat 0.023g 0.11g Mustard Greens
Polyunsaturated fat 153g 0.046g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
81%
Brussels sprout
201%
Mustard Greens
Minerals Daily Need Coverage Score
24%
Brussels sprout
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $1)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.