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Brussels sprout vs Mustard Greens - In-Depth Nutrition Comparison

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How are Brussels sprout and Mustard Greens different?

  • Brussels sprout is richer in Vitamin C, and Folate, while Mustard Greens are higher in Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium.
  • Mustard Greens covers your daily need of Vitamin K 67% more than Brussels sprout.
  • Brussels sprout contains 38 times more Choline than Mustard Greens. Brussels sprout contains 19.1mg of Choline, while Mustard Greens contain 0.5mg.

Brussels sprouts, raw and Mustard greens, raw types were used in this article.

Infographic

Brussels sprout vs Mustard Greens 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +19%
Contains more Zinc +68%
Contains more Calcium +173.8%
Contains more Iron +17.1%
Contains more Magnesium +39.1%
Contains less Sodium -20%
Contains more Copper +135.7%
Equal in Potassium - 384
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Phosphorus +19%
Contains more Zinc +68%
Contains more Calcium +173.8%
Contains more Iron +17.1%
Contains more Magnesium +39.1%
Contains less Sodium -20%
Contains more Copper +135.7%
Equal in Potassium - 384

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +21.4%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +47.1%
Contains more Vitamin B6 +21.7%
Contains more Folate +408.3%
Contains more Vitamin A +301.1%
Contains more Vitamin E +128.4%
Contains more Vitamin B2 +22.2%
Contains more Vitamin K +45.5%
Equal in Vitamin B3 - 0.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +21.4%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +47.1%
Contains more Vitamin B6 +21.7%
Contains more Folate +408.3%
Contains more Vitamin A +301.1%
Contains more Vitamin E +128.4%
Contains more Vitamin B2 +22.2%
Contains more Vitamin K +45.5%
Equal in Vitamin B3 - 0.8

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brussels sprout Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Mustard Greens Opinion
Net carbs 5.15g 1.47g Brussels sprout
Protein 3.38g 2.86g Brussels sprout
Fats 0.3g 0.42g Mustard Greens
Carbs 8.95g 4.67g Brussels sprout
Calories 43kcal 27kcal Brussels sprout
Starch g g
Fructose 0.93g g Brussels sprout
Sugar 2.2g 1.32g Mustard Greens
Fiber 3.8g 3.2g Brussels sprout
Calcium 42mg 115mg Mustard Greens
Iron 1.4mg 1.64mg Mustard Greens
Magnesium 23mg 32mg Mustard Greens
Phosphorus 69mg 58mg Brussels sprout
Potassium 389mg 384mg Brussels sprout
Sodium 25mg 20mg Mustard Greens
Zinc 0.42mg 0.25mg Brussels sprout
Copper 0.07mg 0.165mg Mustard Greens
Vitamin A 754IU 3024IU Mustard Greens
Vitamin E 0.88mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 70mg Brussels sprout
Vitamin B1 0.139mg 0.08mg Brussels sprout
Vitamin B2 0.09mg 0.11mg Mustard Greens
Vitamin B3 0.745mg 0.8mg Mustard Greens
Vitamin B5 0.309mg 0.21mg Brussels sprout
Vitamin B6 0.219mg 0.18mg Brussels sprout
Folate 61µg 12µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 257.5µg Mustard Greens
Tryptophan 0.037mg mg Brussels sprout
Threonine 0.12mg mg Brussels sprout
Isoleucine 0.132mg mg Brussels sprout
Leucine 0.152mg mg Brussels sprout
Lysine 0.154mg mg Brussels sprout
Methionine 0.032mg mg Brussels sprout
Phenylalanine 0.098mg mg Brussels sprout
Valine 0.155mg mg Brussels sprout
Histidine 0.076mg mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.01g Mustard Greens
Monounsaturated Fat 0.023g 0.092g Mustard Greens
Polyunsaturated fat 153g 0.038g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
81
Brussels sprout
102
Mustard Greens
Mineral Summary Score
23
Brussels sprout
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Brussels sprout
17%
Mustard Greens
Carbohydrates
9%
Brussels sprout
5%
Mustard Greens
Fats
1%
Brussels sprout
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Mustard Greens - 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.