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  6. Brussels sprouts vs. Mustard Greens Raw

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

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How are Brussels sprouts and mustard Greens Raw different?

  • Brussels sprouts are richer in vitamin C and folate, while mustard Greens Raw are higher in vitamin K, vitamin A, copper, vitamin E, and calcium.
  • Mustard Greens Raw cover your daily need for vitamin K 67% more than Brussels sprouts.
  • Brussels sprouts contain 38 times more choline than mustard Greens Raw. Brussels sprouts contain 19.1mg of choline, while mustard Greens Raw contain 0.5mg.

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

Infographic

Brussels sprouts vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +19%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +77.8%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +173.8%
Contains more IronIron +17.1%
Contains more CopperCopper +135.7%
Contains less SodiumSodium -20%
~equal in Potassium ~384mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 283% 0% 13% 18% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more FolateFolate +408.3%
Contains more Vitamin AVitamin A +297.4%
Contains more Vitamin EVitamin E +128.4%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin KVitamin K +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Mustard Greens Raw DV% diff.
Polyunsaturated fat 153g 0.038g 1020%
Vitamin K 177µg 257.5µg 67%
Vitamin C 85mg 70mg 17%
Manganese 0.337mg 15%
Vitamin A 38µg 151µg 13%
Folate 61µg 12µg 12%
Copper 0.07mg 0.165mg 11%
Vitamin E 0.88mg 2.01mg 8%
Calcium 42mg 115mg 7%
Vitamin B1 0.139mg 0.08mg 5%
Iron 1.4mg 1.64mg 3%
Vitamin B6 0.219mg 0.18mg 3%
Choline 19.1mg 0.5mg 3%
Magnesium 23mg 32mg 2%
Fiber 3.8g 3.2g 2%
Zinc 0.42mg 0.25mg 2%
Phosphorus 69mg 58mg 2%
Vitamin B2 0.09mg 0.11mg 2%
Vitamin B5 0.309mg 0.21mg 2%
Calories 43kcal 27kcal 1%
Protein 3.38g 2.86g 1%
Carbs 8.95g 4.67g 1%
Selenium 1.6µg 0.9µg 1%
Fructose 0.93g 1%
Protein per 100 calories 7.9g 11g N/A
Calories per 10 g protein 127kcal 94kcal N/A
Weight per 100 calories 233g 370g N/A
Fats 0.3g 0.42g 0%
Net carbs 5.15g 1.47g N/A
Potassium 389mg 384mg 0%
Sugar 2.2g 1.32g N/A
Sodium 25mg 20mg 0%
Vitamin B3 0.745mg 0.8mg 0%
Saturated fat 0.062g 0.01g 0%
Monounsaturated fat 0.023g 0.092g 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +18.2%
Contains more CarbsCarbs +91.6%
Contains more FatsFats +40%
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +402531.6%
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +300%

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 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.