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Artichoke vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Artichoke and Mustard Greens different?

  • Artichoke is richer in Folate, Fiber, Magnesium, Copper, and Phosphorus, while Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Calcium.
  • Mustard Greens covers your daily need of Vitamin K 482% more than Artichoke.
  • Artichoke contains 8 times more Folate than Mustard Greens. Artichoke contains 68µg of Folate, while Mustard Greens contains 9µg.

Artichokes, (globe or french), raw and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Artichoke 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.
Contains more Iron +47.1%
Contains more Magnesium +361.5%
Contains more Phosphorus +114.3%
Contains more Potassium +128.4%
Contains more Zinc +122.7%
Contains more Copper +58.2%
Contains more Calcium +168.2%
Contains less Sodium -90.4%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +47.1%
Contains more Magnesium +361.5%
Contains more Phosphorus +114.3%
Contains more Potassium +128.4%
Contains more Zinc +122.7%
Contains more Copper +58.2%
Contains more Calcium +168.2%
Contains less Sodium -90.4%
Contains more Selenium +200%

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.
:
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +141.6%
Contains more Vitamin B5 +181.7%
Contains more Vitamin B6 +18.4%
Contains more Folate +655.6%
Contains more Choline +8500%
Contains more Vitamin A +95053.8%
Contains more Vitamin E +836.8%
Contains more Vitamin C +116.2%
Contains more Vitamin K +3904.7%
Equal in Vitamin B2 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 19% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1% 1482%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B3 +141.6%
Contains more Vitamin B5 +181.7%
Contains more Vitamin B6 +18.4%
Contains more Folate +655.6%
Contains more Choline +8500%
Contains more Vitamin A +95053.8%
Contains more Vitamin E +836.8%
Contains more Vitamin C +116.2%
Contains more Vitamin K +3904.7%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.7%
Contains more Carbs +133%
Contains more Other +66.2%
Contains more Fats +213.3%
Equal in Water - 91.78
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
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 +27.7%
Contains more Carbs +133%
Contains more Other +66.2%
Contains more Fats +213.3%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +39.1%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +2100%
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +39.1%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +2100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Mustard Greens Opinion
Net carbs 5.11g 2.51g Artichoke
Protein 3.27g 2.56g Artichoke
Fats 0.15g 0.47g Mustard Greens
Carbs 10.51g 4.51g Artichoke
Calories 47kcal 26kcal Artichoke
Sugar 0.99g 1.41g Artichoke
Fiber 5.4g 2g Artichoke
Calcium 44mg 118mg Mustard Greens
Iron 1.28mg 0.87mg Artichoke
Magnesium 60mg 13mg Artichoke
Phosphorus 90mg 42mg Artichoke
Potassium 370mg 162mg Artichoke
Sodium 94mg 9mg Mustard Greens
Zinc 0.49mg 0.22mg Artichoke
Copper 0.231mg 0.146mg Artichoke
Manganese 0.256mg Artichoke
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 13IU 12370IU Mustard Greens
Vitamin A RAE 1µg 618µg Mustard Greens
Vitamin E 0.19mg 1.78mg Mustard Greens
Vitamin C 11.7mg 25.3mg Mustard Greens
Vitamin B1 0.072mg 0.041mg Artichoke
Vitamin B2 0.066mg 0.063mg Artichoke
Vitamin B3 1.046mg 0.433mg Artichoke
Vitamin B5 0.338mg 0.12mg Artichoke
Vitamin B6 0.116mg 0.098mg Artichoke
Folate 68µg 9µg Artichoke
Choline 34.4mg 0.4mg Artichoke
Vitamin K 14.8µg 592.7µg Mustard Greens
Saturated Fat 0.036g 0.012g Mustard Greens
Monounsaturated Fat 0.005g 0.11g Mustard Greens
Polyunsaturated fat 0.064g 0.046g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Mustard Greens
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
19%
Artichoke
186%
Mustard Greens
Minerals Daily Need Coverage Score
31%
Artichoke
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 85mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.024g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $1)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
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 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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.