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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, 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 Zinc +68%
Contains more Phosphorus +19%
Contains more Iron +17.1%
Contains more Calcium +173.8%
Contains more Magnesium +39.1%
Contains more Copper +135.7%
Contains less Sodium -20%
Equal in Potassium - 384
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Zinc +68%
Contains more Phosphorus +19%
Contains more Iron +17.1%
Contains more Calcium +173.8%
Contains more Magnesium +39.1%
Contains more Copper +135.7%
Contains less Sodium -20%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Brussels sprout
17%
Mustard Greens
Carbohydrates
9%
Brussels sprout
5%
Mustard Greens
Fats
1%
Brussels sprout
2%
Mustard Greens

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brussels sprout Mustard Greens Opinion
Calories 43 27 Brussels sprout
Protein 3.38 2.86 Brussels sprout
Fats 0.3 0.42 Mustard Greens
Vitamin C 85 70 Brussels sprout
Carbs 8.95 4.67 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 1.64 Mustard Greens
Calcium 42 115 Mustard Greens
Potassium 389 384 Brussels sprout
Magnesium 23 32 Mustard Greens
Sugars 2.2 1.32 Mustard Greens
Fiber 3.8 3.2 Brussels sprout
Copper 0.07 0.165 Mustard Greens
Zinc 0.42 0.25 Brussels sprout
Starch
Phosphorus 69 58 Brussels sprout
Sodium 25 20 Mustard Greens
Vitamin A 754 3024 Mustard Greens
Vitamin E 0.88 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.139 0.08 Brussels sprout
Vitamin B2 0.09 0.11 Mustard Greens
Vitamin B3 0.745 0.8 Mustard Greens
Vitamin B5 0.309 0.21 Brussels sprout
Vitamin B6 0.219 0.18 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 257.5 Mustard Greens
Folate 61 12 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.01 Mustard Greens
Monounsaturated Fat 0.023 0.092 Mustard Greens
Polyunsaturated fat 153 0.038 Brussels sprout
Tryptophan 0.037 Brussels sprout
Threonine 0.12 Brussels sprout
Isoleucine 0.132 Brussels sprout
Leucine 0.152 Brussels sprout
Lysine 0.154 Brussels sprout
Methionine 0.032 Brussels sprout
Phenylalanine 0.098 Brussels sprout
Valine 0.155 Brussels sprout
Histidine 0.076 Brussels sprout
Fructose 0.93 Brussels sprout

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 of 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.