Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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 RAE, Copper, Iron, Vitamin E , and Calcium.
  • Mustard Greens Raw covers 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.
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Contains more Selenium +177.8%
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Contains more Selenium +177.8%
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%

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 C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +42.2%
Contains more Fats +13.5%
Contains more Other +55.2%
Equal in Protein - 2.86
Equal in Water - 90.7
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 Carbs +42.2%
Contains more Fats +13.5%
Contains more Other +55.2%
Equal in Protein - 2.86
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +736.4%
Equal in Polyunsaturated fat - 0.038
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +736.4%
Equal in Polyunsaturated fat - 0.038

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Mustard Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Broccoli Mustard Greens Raw Opinion
Net carbs 4.04g 1.47g Broccoli
Protein 2.82g 2.86g Mustard Greens Raw
Fats 0.37g 0.42g Mustard Greens Raw
Carbs 6.64g 4.67g Broccoli
Calories 34kcal 27kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 1.32g Mustard Greens Raw
Fiber 2.6g 3.2g Mustard Greens Raw
Calcium 47mg 115mg Mustard Greens Raw
Iron 0.73mg 1.64mg Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Phosphorus 66mg 58mg Broccoli
Potassium 316mg 384mg Mustard Greens Raw
Sodium 33mg 20mg Mustard Greens Raw
Zinc 0.41mg 0.25mg Broccoli
Copper 0.049mg 0.165mg Mustard Greens Raw
Manganese 0.21mg Broccoli
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 3024IU Mustard Greens Raw
Vitamin A RAE 31µg 151µg Mustard Greens Raw
Vitamin E 0.78mg 2.01mg Mustard Greens Raw
Vitamin C 89.2mg 70mg Broccoli
Vitamin B1 0.071mg 0.08mg Mustard Greens Raw
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.8mg Mustard Greens Raw
Vitamin B5 0.573mg 0.21mg Broccoli
Vitamin B6 0.175mg 0.18mg Mustard Greens Raw
Folate 63µg 12µg Broccoli
Vitamin K 101.6µg 257.5µg Mustard Greens Raw
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.011g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.038g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
65%
Broccoli
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
19%
Broccoli
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Broccoli
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?
?
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. 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.