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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
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
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
59%
84%
Minerals Daily Need Coverage Score
19%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.029g)
Which food is cheaper?
Broccoli is cheaper (difference - $1)
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?
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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.