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  6. Butterbur vs. Mustard Greens

Butterbur vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between Butterbur and Mustard Greens?

  • Butterbur is higher in Potassium, and Vitamin C, yet Mustard Greens is higher in Vitamin A RAE, and Iron.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 68% more.
  • Butterbur has 4 times more Potassium than Mustard Greens. While Butterbur has 655mg of Potassium, Mustard Greens has only 162mg.

We used Butterbur, (fuki), raw and Mustard greens, cooked, boiled, drained, without salt types in this article.

Infographic

Butterbur vs Mustard Greens 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.
Butterbur
Butterbur
5
:
5
Mustard Greens
Mustard Greens
Contains more Potassium +304.3%
Contains less Sodium -22.2%
Contains more Selenium +50%
Contains more Calcium +14.6%
Contains more Iron +770%
Contains more Phosphorus +250%
Contains more Zinc +37.5%
Contains more Copper +41.7%
Equal in Magnesium - 13
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Potassium +304.3%
Contains less Sodium -22.2%
Contains more Selenium +50%
Contains more Calcium +14.6%
Contains more Iron +770%
Contains more Phosphorus +250%
Contains more Zinc +37.5%
Contains more Copper +41.7%
Equal in Magnesium - 13

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.
Butterbur
Butterbur
2
:
8
Mustard Greens
Mustard Greens
Contains more Vitamin C +24.5%
Contains more Folate +11.1%
Contains more Vitamin A +24640%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +116.5%
Contains more Vitamin B5 +275%
Equal in Vitamin B6 - 0.098
Equal in Folate - 9
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +24.5%
Contains more Folate +11.1%
Contains more Vitamin A +24640%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +116.5%
Contains more Vitamin B5 +275%
Equal in Vitamin B6 - 0.098
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butterbur
Butterbur
2
:
3
Mustard Greens
Mustard Greens
Contains more Other +114.7%
Contains more Protein +556.4%
Contains more Fats +1075%
Contains more Carbs +24.9%
Equal in Water - 91.78
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Mustard Greens
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 Other +114.7%
Contains more Protein +556.4%
Contains more Fats +1075%
Contains more Carbs +24.9%
Equal in Water - 91.78

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butterbur Mustard Greens
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Butterbur Mustard Greens Opinion
Net carbs 3.61g 2.51g Butterbur
Protein 0.39g 2.56g Mustard Greens
Fats 0.04g 0.47g Mustard Greens
Carbs 3.61g 4.51g Mustard Greens
Calories 14kcal 26kcal Mustard Greens
Sugar 1.41g Butterbur
Fiber 2g Mustard Greens
Calcium 103mg 118mg Mustard Greens
Iron 0.1mg 0.87mg Mustard Greens
Magnesium 14mg 13mg Butterbur
Phosphorus 12mg 42mg Mustard Greens
Potassium 655mg 162mg Butterbur
Sodium 7mg 9mg Butterbur
Zinc 0.16mg 0.22mg Mustard Greens
Copper 0.103mg 0.146mg Mustard Greens
Manganese 0.274mg Butterbur
Selenium 0.9µg 0.6µg Butterbur
Vitamin A 50IU 12370IU Mustard Greens
Vitamin A RAE 3µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 31.5mg 25.3mg Butterbur
Vitamin B1 0.02mg 0.041mg Mustard Greens
Vitamin B2 0.02mg 0.063mg Mustard Greens
Vitamin B3 0.2mg 0.433mg Mustard Greens
Vitamin B5 0.032mg 0.12mg Mustard Greens
Vitamin B6 0.096mg 0.098mg Mustard Greens
Folate 10µg 9µg Butterbur
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Butterbur
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Butterbur
201%
Mustard Greens
Minerals Daily Need Coverage Score
19%
Butterbur
17%
Mustard Greens

Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $1.4)
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.

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.