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  6. Cabbage vs. Mustard

Cabbage vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between Cabbage and Mustard

  • Cabbage is higher in Vitamin K, Vitamin C, and Folate, yet Mustard is higher in Selenium, Iron, Phosphorus, Manganese, Vitamin B1, and Magnesium.
  • Cabbage covers your daily Vitamin K needs 62% more than Mustard.
  • Cabbage contains 122 times more Vitamin C than Mustard. While Cabbage contains 36.6mg of Vitamin C, Mustard contains only 0.3mg.
  • The amount of Sodium in Cabbage is lower.

Food varieties used in this article are Cabbage, raw and Mustard, prepared, yellow.

Infographic

Cabbage vs Mustard 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.
Cabbage
Cabbage
2
:
8
Mustard
Mustard
Contains more Potassium +11.8%
Contains less Sodium -98.4%
Contains more Calcium +57.5%
Contains more Iron +242.6%
Contains more Magnesium +300%
Contains more Phosphorus +315.4%
Contains more Zinc +255.6%
Contains more Copper +289.5%
Contains more Manganese +163.8%
Contains more Selenium +11066.7%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Potassium +11.8%
Contains less Sodium -98.4%
Contains more Calcium +57.5%
Contains more Iron +242.6%
Contains more Magnesium +300%
Contains more Phosphorus +315.4%
Contains more Zinc +255.6%
Contains more Copper +289.5%
Contains more Manganese +163.8%
Contains more Selenium +11066.7%

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.
Cabbage
Cabbage
4
:
6
Mustard
Mustard
Contains more Vitamin C +12100%
Contains more Vitamin B6 +77.1%
Contains more Folate +514.3%
Contains more Vitamin K +5328.6%
Contains more Vitamin A +11.2%
Contains more Vitamin E +140%
Contains more Vitamin B1 +190.2%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B5 +19.8%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin C +12100%
Contains more Vitamin B6 +77.1%
Contains more Folate +514.3%
Contains more Vitamin K +5328.6%
Contains more Vitamin A +11.2%
Contains more Vitamin E +140%
Contains more Vitamin B1 +190.2%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B5 +19.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cabbage
Cabbage
1
:
4
Mustard
Mustard
Contains more Water +10.1%
Contains more Protein +192.2%
Contains more Fats +3240%
Contains more Other +426.6%
Equal in Carbs - 5.83
Equal in Water - 83.72
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Water +10.1%
Contains more Protein +192.2%
Contains more Fats +3240%
Contains more Other +426.6%
Equal in Carbs - 5.83
Equal in Water - 83.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cabbage
Cabbage
1
:
2
Mustard
Mustard
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +12735.3%
Contains more Polyunsaturated fat +4452.9%
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +12735.3%
Contains more Polyunsaturated fat +4452.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cabbage
Cabbage
3
:
2
Mustard
Mustard
Contains more Glucose +255.3%
Contains more Fructose +530.4%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +162.5%
Cabbage
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Mustard
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +255.3%
Contains more Fructose +530.4%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +162.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cabbage Mustard
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cabbage Mustard Opinion
Net carbs 3.3g 1.83g Cabbage
Protein 1.28g 3.74g Mustard
Fats 0.1g 3.34g Mustard
Carbs 5.8g 5.83g Mustard
Calories 25kcal 60kcal Mustard
Starch 0g 0.64g Mustard
Fructose 1.45g 0.23g Cabbage
Sugar 3.2g 0.92g Mustard
Fiber 2.5g 4g Mustard
Calcium 40mg 63mg Mustard
Iron 0.47mg 1.61mg Mustard
Magnesium 12mg 48mg Mustard
Phosphorus 26mg 108mg Mustard
Potassium 170mg 152mg Cabbage
Sodium 18mg 1104mg Cabbage
Zinc 0.18mg 0.64mg Mustard
Copper 0.019mg 0.074mg Mustard
Manganese 0.16mg 0.422mg Mustard
Selenium 0.3µg 33.5µg Mustard
Vitamin A 98IU 109IU Mustard
Vitamin A RAE 5µg 5µg
Vitamin E 0.15mg 0.36mg Mustard
Vitamin C 36.6mg 0.3mg Cabbage
Vitamin B1 0.061mg 0.177mg Mustard
Vitamin B2 0.04mg 0.07mg Mustard
Vitamin B3 0.234mg 0.565mg Mustard
Vitamin B5 0.212mg 0.254mg Mustard
Vitamin B6 0.124mg 0.07mg Cabbage
Folate 43µg 7µg Cabbage
Vitamin K 76µg 1.4µg Cabbage
Tryptophan 0.011mg 0.009mg Cabbage
Threonine 0.035mg 0.167mg Mustard
Isoleucine 0.03mg 0.146mg Mustard
Leucine 0.041mg 0.292mg Mustard
Lysine 0.044mg 0.264mg Mustard
Methionine 0.012mg 0.076mg Mustard
Phenylalanine 0.032mg 0.161mg Mustard
Valine 0.042mg 0.189mg Mustard
Histidine 0.022mg 0.119mg Mustard
Trans Fat 0g 0.009g Cabbage
Saturated Fat 0.034g 0.214g Cabbage
Monounsaturated Fat 0.017g 2.182g Mustard
Polyunsaturated fat 0.017g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0g 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Mustard
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
35%
Cabbage
10%
Mustard
Minerals Daily Need Coverage Score
10%
Cabbage
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.28g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 1086mg)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.18g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.