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Brussels sprouts vs. Mustard Greens — In-Depth Nutrition Comparison

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How are Brussels sprouts and mustard Greens different?

  • Brussels sprouts are higher in vitamin C, folate, vitamin B6, vitamin B1, fiber, and potassium; however, mustard Greens is richer in vitamin K, vitamin A, copper, and calcium.
  • Daily need coverage for vitamin K for mustard Greens is 346% higher.
  • Brussels sprouts contain 7 times more folate than mustard Greens. While Brussels sprouts contain 61µg of folate, mustard Greens contains only 9µg.

Brussels sprouts, raw and Mustard greens, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Brussels sprouts 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" 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +140.1%
Contains more IronIron +60.9%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +166.7%
Contains more CalciumCalcium +181%
Contains more CopperCopper +108.6%
Contains less SodiumSodium -64%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +236%
Contains more Vitamin B1Vitamin B1 +239%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B5Vitamin B5 +157.5%
Contains more Vitamin B6Vitamin B6 +123.5%
Contains more FolateFolate +577.8%
Contains more CholineCholine +4675%
Contains more Vitamin AVitamin A +1526.3%
Contains more Vitamin EVitamin E +102.3%
Contains more Vitamin KVitamin K +234.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Mustard Greens DV% diff.
Polyunsaturated fat 153g 0.046g 1020%
Vitamin K 177µg 592.7µg 346%
Vitamin C 85mg 25.3mg 66%
Vitamin A 38µg 618µg 64%
Manganese 0.337mg 15%
Folate 61µg 9µg 13%
Vitamin B6 0.219mg 0.098mg 9%
Vitamin B1 0.139mg 0.041mg 8%
Calcium 42mg 118mg 8%
Copper 0.07mg 0.146mg 8%
Fiber 3.8g 2g 7%
Iron 1.4mg 0.87mg 7%
Potassium 389mg 162mg 7%
Vitamin E 0.88mg 1.78mg 6%
Vitamin B5 0.309mg 0.12mg 4%
Phosphorus 69mg 42mg 4%
Choline 19.1mg 0.4mg 3%
Zinc 0.42mg 0.22mg 2%
Magnesium 23mg 13mg 2%
Selenium 1.6µg 0.6µg 2%
Protein 3.38g 2.56g 2%
Vitamin B2 0.09mg 0.063mg 2%
Vitamin B3 0.745mg 0.433mg 2%
Calories 43kcal 26kcal 1%
Sodium 25mg 9mg 1%
Fructose 0.93g 1%
Carbs 8.95g 4.51g 1%
Fats 0.3g 0.47g 0%
Net carbs 5.15g 2.51g N/A
Sugar 2.2g 1.41g N/A
Saturated fat 0.062g 0.012g 0%
Monounsaturated fat 0.023g 0.11g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +32%
Contains more CarbsCarbs +98.4%
Contains more OtherOther +101.5%
Contains more FatsFats +56.7%
~equal in Water ~91.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +332508.7%
Contains less Sat. FatSaturated fat -80.6%
Contains more Mono. FatMonounsaturated fat +378.3%

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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. Brussels sprouts - 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/169257/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.