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  6. Mustard Greens vs. Butterbur

Mustard Greens vs. Butterbur — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Butterbur?

  • Mustard Greens is higher in Vitamin A RAE, and Iron, yet Butterbur is higher in Potassium, and Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 68% more.
  • Mustard Greens has 9 times more Iron than Butterbur. While Mustard Greens has 0.87mg of Iron, Butterbur has only 0.1mg.

We used Mustard greens, cooked, boiled, drained, without salt and Butterbur, (fuki), raw types in this article.

Infographic

Mustard Greens vs Butterbur 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
5
:
5
Butterbur
Butterbur
Contains more Calcium +14.6%
Contains more Iron +770%
Contains more Phosphorus +250%
Contains more Zinc +37.5%
Contains more Copper +41.7%
Contains more Potassium +304.3%
Contains less Sodium -22.2%
Contains more Selenium +50%
Equal in Magnesium - 14
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Calcium +14.6%
Contains more Iron +770%
Contains more Phosphorus +250%
Contains more Zinc +37.5%
Contains more Copper +41.7%
Contains more Potassium +304.3%
Contains less Sodium -22.2%
Contains more Selenium +50%
Equal in Magnesium - 14

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
8
:
2
Butterbur
Butterbur
Contains more Vitamin A +24640%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +116.5%
Contains more Vitamin B5 +275%
Contains more Vitamin C +24.5%
Contains more Folate +11.1%
Equal in Vitamin B6 - 0.096
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +24640%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +116.5%
Contains more Vitamin B5 +275%
Contains more Vitamin C +24.5%
Contains more Folate +11.1%
Equal in Vitamin B6 - 0.096

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Butterbur
Butterbur
Contains more Protein +556.4%
Contains more Fats +1075%
Contains more Carbs +24.9%
Contains more Other +114.7%
Equal in Water - 94.5
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
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +556.4%
Contains more Fats +1075%
Contains more Carbs +24.9%
Contains more Other +114.7%
Equal in Water - 94.5

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 Butterbur
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Butterbur Opinion
Net carbs 2.51g 3.61g Butterbur
Protein 2.56g 0.39g Mustard Greens
Fats 0.47g 0.04g Mustard Greens
Carbs 4.51g 3.61g Mustard Greens
Calories 26kcal 14kcal Mustard Greens
Sugar 1.41g Butterbur
Fiber 2g Mustard Greens
Calcium 118mg 103mg Mustard Greens
Iron 0.87mg 0.1mg Mustard Greens
Magnesium 13mg 14mg Butterbur
Phosphorus 42mg 12mg Mustard Greens
Potassium 162mg 655mg Butterbur
Sodium 9mg 7mg Butterbur
Zinc 0.22mg 0.16mg Mustard Greens
Copper 0.146mg 0.103mg Mustard Greens
Manganese 0.274mg Butterbur
Selenium 0.6µg 0.9µg Butterbur
Vitamin A 12370IU 50IU Mustard Greens
Vitamin A RAE 618µg 3µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 31.5mg Butterbur
Vitamin B1 0.041mg 0.02mg Mustard Greens
Vitamin B2 0.063mg 0.02mg Mustard Greens
Vitamin B3 0.433mg 0.2mg Mustard Greens
Vitamin B5 0.12mg 0.032mg Mustard Greens
Vitamin B6 0.098mg 0.096mg Mustard Greens
Folate 9µg 10µg Butterbur
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Butterbur
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Butterbur
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
13%
Butterbur
Minerals Daily Need Coverage Score
17%
Mustard Greens
19%
Butterbur

Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.