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Cabbage vs. Mustard Greens — In-Depth Nutrition Comparison

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Significant differences between Cabbage and Mustard Greens

  • Cabbage has more Vitamin C, and Folate, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium.
  • Mustard Greens covers your daily Vitamin K needs 431% more than Cabbage.
  • Mustard Greens has 27 times less Choline than Cabbage. Cabbage has 10.7mg of Choline, while Mustard Greens has 0.4mg.
  • Mustard Greens contains less Sugar.

Specific food types used in this comparison are Cabbage, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Cabbage 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.
Contains more Calcium +195%
Contains more Iron +85.1%
Contains more Phosphorus +61.5%
Contains less Sodium -50%
Contains more Zinc +22.2%
Contains more Copper +668.4%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Potassium - 162
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +195%
Contains more Iron +85.1%
Contains more Phosphorus +61.5%
Contains less Sodium -50%
Contains more Zinc +22.2%
Contains more Copper +668.4%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Potassium - 162

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.
:
Contains more Vitamin C +44.7%
Contains more Vitamin B1 +48.8%
Contains more Vitamin B5 +76.7%
Contains more Vitamin B6 +26.5%
Contains more Folate +377.8%
Contains more Choline +2575%
Contains more Vitamin A +12522.4%
Contains more Vitamin E +1086.7%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +85%
Contains more Vitamin K +679.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1% 1482%
Contains more Vitamin C +44.7%
Contains more Vitamin B1 +48.8%
Contains more Vitamin B5 +76.7%
Contains more Vitamin B6 +26.5%
Contains more Folate +377.8%
Contains more Choline +2575%
Contains more Vitamin A +12522.4%
Contains more Vitamin E +1086.7%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +85%
Contains more Vitamin K +679.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +28.6%
Contains more Protein +100%
Contains more Fats +370%
Equal in Water - 91.78
Equal in Other - 0.68
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 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 Carbs +28.6%
Contains more Protein +100%
Contains more Fats +370%
Equal in Water - 91.78
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +170.6%
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +170.6%

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 Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cabbage Mustard Greens Opinion
Net carbs 3.3g 2.51g Cabbage
Protein 1.28g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 5.8g 4.51g Cabbage
Calories 25kcal 26kcal Mustard Greens
Fructose 1.45g Cabbage
Sugar 3.2g 1.41g Mustard Greens
Fiber 2.5g 2g Cabbage
Calcium 40mg 118mg Mustard Greens
Iron 0.47mg 0.87mg Mustard Greens
Magnesium 12mg 13mg Mustard Greens
Phosphorus 26mg 42mg Mustard Greens
Potassium 170mg 162mg Cabbage
Sodium 18mg 9mg Mustard Greens
Zinc 0.18mg 0.22mg Mustard Greens
Copper 0.019mg 0.146mg Mustard Greens
Manganese 0.16mg Cabbage
Selenium 0.3µg 0.6µg Mustard Greens
Vitamin A 98IU 12370IU Mustard Greens
Vitamin A RAE 5µg 618µg Mustard Greens
Vitamin E 0.15mg 1.78mg Mustard Greens
Vitamin C 36.6mg 25.3mg Cabbage
Vitamin B1 0.061mg 0.041mg Cabbage
Vitamin B2 0.04mg 0.063mg Mustard Greens
Vitamin B3 0.234mg 0.433mg Mustard Greens
Vitamin B5 0.212mg 0.12mg Cabbage
Vitamin B6 0.124mg 0.098mg Cabbage
Folate 43µg 9µg Cabbage
Choline 10.7mg 0.4mg Cabbage
Vitamin K 76µg 592.7µg Mustard Greens
Tryptophan 0.011mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.044mg Cabbage
Methionine 0.012mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Saturated Fat 0.034g 0.012g Mustard Greens
Monounsaturated Fat 0.017g 0.11g Mustard Greens
Polyunsaturated fat 0.017g 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage 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
33%
Cabbage
186%
Mustard Greens
Minerals Daily Need Coverage Score
10%
Cabbage
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $1.2)
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 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.