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  6. Mustard Greens vs. Brussels sprout

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

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How are Mustard Greens and Brussels sprout different?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Copper, and Calcium, however, Brussels sprout is richer in Vitamin C, Folate, Vitamin B6, Vitamin B1, Fiber, and Potassium.
  • Daily need coverage for Vitamin K from Mustard Greens is 346% higher.
  • Mustard Greens contains 16 times more Vitamin A RAE than Brussels sprout. While Mustard Greens contains 618µg of Vitamin A RAE, Brussels sprout contains only 38µg.

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

Infographic

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

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.
Mustard Greens
Mustard Greens
3
:
7
Brussels sprout
Brussels sprout
Contains more Vitamin A +1540.6%
Contains more Vitamin E +102.3%
Contains more Vitamin K +234.9%
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%
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%
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%
Contains more Vitamin A +1540.6%
Contains more Vitamin E +102.3%
Contains more Vitamin K +234.9%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Brussels sprout
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 Mustard Greens Brussels sprout Opinion
Net carbs 2.51g 5.15g Brussels sprout
Protein 2.56g 3.38g Brussels sprout
Fats 0.47g 0.3g Mustard Greens
Carbs 4.51g 8.95g Brussels sprout
Calories 26kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 1.41g 2.2g Mustard Greens
Fiber 2g 3.8g Brussels sprout
Calcium 118mg 42mg Mustard Greens
Iron 0.87mg 1.4mg Brussels sprout
Magnesium 13mg 23mg Brussels sprout
Phosphorus 42mg 69mg Brussels sprout
Potassium 162mg 389mg Brussels sprout
Sodium 9mg 25mg Mustard Greens
Zinc 0.22mg 0.42mg Brussels sprout
Copper 0.146mg 0.07mg Mustard Greens
Manganese 0.337mg Brussels sprout
Selenium 0.6µg 1.6µg Brussels sprout
Vitamin A 12370IU 754IU Mustard Greens
Vitamin A RAE 618µg 38µg Mustard Greens
Vitamin E 1.78mg 0.88mg Mustard Greens
Vitamin C 25.3mg 85mg Brussels sprout
Vitamin B1 0.041mg 0.139mg Brussels sprout
Vitamin B2 0.063mg 0.09mg Brussels sprout
Vitamin B3 0.433mg 0.745mg Brussels sprout
Vitamin B5 0.12mg 0.309mg Brussels sprout
Vitamin B6 0.098mg 0.219mg Brussels sprout
Folate 9µg 61µg Brussels sprout
Vitamin K 592.7µg 177µg 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 0.012g 0.062g Mustard Greens
Monounsaturated Fat 0.11g 0.023g Mustard Greens
Polyunsaturated fat 0.046g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Brussels sprout
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
201%
Mustard Greens
81%
Brussels sprout
Minerals Daily Need Coverage Score
17%
Mustard Greens
24%
Brussels sprout

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.