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  6. Mustard Greens vs. Lettuce

Mustard Greens vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Lettuce

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Calcium, however, Lettuce has more Folate.
  • Daily need coverage for Vitamin K from Mustard Greens is 389% higher.
  • Lettuce has 8 times less Vitamin E than Mustard Greens. Mustard Greens has 1.78mg of Vitamin E , while Lettuce has 0.22mg.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Lettuce, green leaf, raw.

Infographic

Mustard Greens vs Lettuce 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
6
:
2
Lettuce
Lettuce
Contains more Calcium +227.8%
Contains more Phosphorus +44.8%
Contains less Sodium -67.9%
Contains more Zinc +22.2%
Contains more Copper +403.4%
Contains more Potassium +19.8%
Equal in Iron - 0.86
Equal in Magnesium - 13
Equal in Selenium - 0.6
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +227.8%
Contains more Phosphorus +44.8%
Contains less Sodium -67.9%
Contains more Zinc +22.2%
Contains more Copper +403.4%
Contains more Potassium +19.8%
Equal in Iron - 0.86
Equal in Magnesium - 13
Equal in Selenium - 0.6

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.
Mustard Greens
Mustard Greens
6
:
4
Lettuce
Lettuce
Contains more Vitamin A +67%
Contains more Vitamin E +709.1%
Contains more Vitamin C +175%
Contains more Vitamin B3 +15.5%
Contains more Vitamin K +369.3%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B2 +27%
Contains more Vitamin B5 +11.7%
Contains more Folate +322.2%
Equal in Vitamin B6 - 0.09
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin A +67%
Contains more Vitamin E +709.1%
Contains more Vitamin C +175%
Contains more Vitamin B3 +15.5%
Contains more Vitamin K +369.3%
Contains more Vitamin B1 +70.7%
Contains more Vitamin B2 +27%
Contains more Vitamin B5 +11.7%
Contains more Folate +322.2%
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Lettuce
Lettuce
Contains more Protein +88.2%
Contains more Fats +213.3%
Contains more Carbs +57.1%
Equal in Water - 94.98
Equal in Other - 0.64
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
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +88.2%
Contains more Fats +213.3%
Contains more Carbs +57.1%
Equal in Water - 94.98
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Lettuce
Lettuce
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1733.3%
Contains more Polyunsaturated fat +78.3%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1733.3%
Contains more Polyunsaturated fat +78.3%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Lettuce Opinion
Net carbs 2.51g 1.57g Mustard Greens
Protein 2.56g 1.36g Mustard Greens
Fats 0.47g 0.15g Mustard Greens
Carbs 4.51g 2.87g Mustard Greens
Calories 26kcal 15kcal Mustard Greens
Fructose 0.43g Lettuce
Sugar 1.41g 0.78g Lettuce
Fiber 2g 1.3g Mustard Greens
Calcium 118mg 36mg Mustard Greens
Iron 0.87mg 0.86mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 42mg 29mg Mustard Greens
Potassium 162mg 194mg Lettuce
Sodium 9mg 28mg Mustard Greens
Zinc 0.22mg 0.18mg Mustard Greens
Copper 0.146mg 0.029mg Mustard Greens
Manganese 0.25mg Lettuce
Selenium 0.6µg 0.6µg
Vitamin A 12370IU 7405IU Mustard Greens
Vitamin A RAE 618µg 370µg Mustard Greens
Vitamin E 1.78mg 0.22mg Mustard Greens
Vitamin C 25.3mg 9.2mg Mustard Greens
Vitamin B1 0.041mg 0.07mg Lettuce
Vitamin B2 0.063mg 0.08mg Lettuce
Vitamin B3 0.433mg 0.375mg Mustard Greens
Vitamin B5 0.12mg 0.134mg Lettuce
Vitamin B6 0.098mg 0.09mg Mustard Greens
Folate 9µg 38µg Lettuce
Vitamin K 592.7µg 126.3µg Mustard Greens
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0.012g 0.02g Mustard Greens
Monounsaturated Fat 0.11g 0.006g Mustard Greens
Polyunsaturated fat 0.046g 0.082g Lettuce

Which food is preferable for your diet?

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

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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
75%
Lettuce
Minerals Daily Need Coverage Score
17%
Mustard Greens
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.63g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
Which food is richer in vitamins?
?
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.