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  6. Broccoli vs. Mustard Greens Raw

Broccoli vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between broccoli and mustard Greens Raw

  • Broccoli is richer in vitamin C, folate, and vitamin B5, while mustard Greens Raw are higher in vitamin K, vitamin A, copper, iron, vitamin E, and calcium.
  • Mustard Greens Raw cover your daily vitamin K needs 130% more than broccoli.
  • Broccoli has 37 times more choline than mustard Greens Raw. Broccoli has 18.7mg of choline, while mustard Greens Raw have 0.5mg.

Specific food types used in this comparison are Broccoli, raw and Mustard greens, raw.

Infographic

Broccoli vs Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +64%
Contains more PhosphorusPhosphorus +13.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +177.8%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +144.7%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +124.7%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -39.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +27.4%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more FolateFolate +425%
Contains more CholineCholine +3640%
Contains more Vitamin AVitamin A +387.1%
Contains more Vitamin EVitamin E +157.7%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin KVitamin K +153.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Mustard Greens Raw DV% diff.
Vitamin K 101.6µg 257.5µg 130%
Vitamin C 89.2mg 70mg 21%
Vitamin A 31µg 151µg 13%
Folate 63µg 12µg 13%
Copper 0.049mg 0.165mg 13%
Iron 0.73mg 1.64mg 11%
Manganese 0.21mg 9%
Vitamin E 0.78mg 2.01mg 8%
Calcium 47mg 115mg 7%
Vitamin B5 0.573mg 0.21mg 7%
Magnesium 21mg 32mg 3%
Selenium 2.5µg 0.9µg 3%
Choline 18.7mg 0.5mg 3%
Potassium 316mg 384mg 2%
Fiber 2.6g 3.2g 2%
Vitamin B3 0.639mg 0.8mg 1%
Vitamin B2 0.117mg 0.11mg 1%
Fructose 0.68g 1%
Vitamin B1 0.071mg 0.08mg 1%
Sodium 33mg 20mg 1%
Carbs 6.64g 4.67g 1%
Phosphorus 66mg 58mg 1%
Zinc 0.41mg 0.25mg 1%
Calories 34kcal 27kcal 0%
Protein 2.82g 2.86g 0%
Fats 0.37g 0.42g 0%
Net carbs 4.04g 1.47g N/A
Sugar 1.7g 1.32g N/A
Vitamin B6 0.175mg 0.18mg 0%
Saturated fat 0.039g 0.01g 0%
Monounsaturated fat 0.011g 0.092g 0%
Polyunsaturated fat 0.038g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +42.2%
Contains more FatsFats +13.5%
Contains more OtherOther +55.2%
~equal in Protein ~2.86g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +736.4%
~equal in Polyunsaturated fat ~0.038g

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.