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  6. Brussels sprout vs. Mustard Greens Raw

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

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How are Brussels sprout and Mustard Greens Raw different?

  • Brussels sprout is richer in Vitamin C, and Folate, while Mustard Greens Raw are higher in Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium.
  • Mustard Greens Raw covers your daily need of Vitamin K 67% more than Brussels sprout.
  • Brussels sprout contains 38 times more Choline than Mustard Greens Raw. Brussels sprout contains 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 sprout 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.
Brussels sprout
Brussels sprout
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Phosphorus +19%
Contains more Zinc +68%
Contains more Selenium +77.8%
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
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Phosphorus +19%
Contains more Zinc +68%
Contains more Selenium +77.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
5
:
5
Mustard Greens Raw
Mustard Greens Raw
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
Brussels sprout
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%
Mustard Greens Raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +18.2%
Contains more Carbs +91.6%
Contains more Fats +40%
Equal in Water - 90.7
Equal in Other - 1.35
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Mustard Greens Raw
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 Protein +18.2%
Contains more Carbs +91.6%
Contains more Fats +40%
Equal in Water - 90.7
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +402531.6%
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +300%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +402531.6%
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Mustard Greens Raw
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 Raw Opinion
Net carbs 5.15g 1.47g Brussels sprout
Protein 3.38g 2.86g Brussels sprout
Fats 0.3g 0.42g Mustard Greens Raw
Carbs 8.95g 4.67g Brussels sprout
Calories 43kcal 27kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.32g Mustard Greens Raw
Fiber 3.8g 3.2g Brussels sprout
Calcium 42mg 115mg Mustard Greens Raw
Iron 1.4mg 1.64mg Mustard Greens Raw
Magnesium 23mg 32mg Mustard Greens Raw
Phosphorus 69mg 58mg Brussels sprout
Potassium 389mg 384mg Brussels sprout
Sodium 25mg 20mg Mustard Greens Raw
Zinc 0.42mg 0.25mg Brussels sprout
Copper 0.07mg 0.165mg Mustard Greens Raw
Manganese 0.337mg Brussels sprout
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 3024IU Mustard Greens Raw
Vitamin A RAE 38µg 151µg Mustard Greens Raw
Vitamin E 0.88mg 2.01mg Mustard Greens Raw
Vitamin C 85mg 70mg Brussels sprout
Vitamin B1 0.139mg 0.08mg Brussels sprout
Vitamin B2 0.09mg 0.11mg Mustard Greens Raw
Vitamin B3 0.745mg 0.8mg Mustard Greens Raw
Vitamin B5 0.309mg 0.21mg Brussels sprout
Vitamin B6 0.219mg 0.18mg Brussels sprout
Folate 61µg 12µg Brussels sprout
Vitamin K 177µg 257.5µg Mustard Greens Raw
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.023g 0.092g Mustard Greens Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
81%
Brussels sprout
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
24%
Brussels sprout
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw 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

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 sprout - 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.