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  6. Carrot vs. Mustard Greens

Carrot vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Carrot and Mustard Greens

  • Carrot has more Vitamin A RAE, however, Mustard Greens is higher in Vitamin K, Vitamin C, Copper, Calcium, Vitamin E , and Iron.
  • Mustard Greens covers your daily Vitamin K needs 483% more than Carrot.
  • Mustard Greens contains 2 times less Vitamin B3 than Carrot. Carrot contains 0.983mg of Vitamin B3, while Mustard Greens contains 0.433mg.

Food varieties used in this article are Carrots, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Carrot 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.
Carrot
Carrot
3
:
7
Mustard Greens
Mustard Greens
Contains more Potassium +97.5%
Contains more Calcium +257.6%
Contains more Iron +190%
Contains more Phosphorus +20%
Contains less Sodium -87%
Contains more Copper +224.4%
Contains more Selenium +500%
Equal in Magnesium - 13
Equal in Zinc - 0.22
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
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 +97.5%
Contains more Calcium +257.6%
Contains more Iron +190%
Contains more Phosphorus +20%
Contains less Sodium -87%
Contains more Copper +224.4%
Contains more Selenium +500%
Equal in Magnesium - 13
Equal in Zinc - 0.22

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.
Carrot
Carrot
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin A +35.1%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +127%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +40.8%
Contains more Folate +111.1%
Contains more Vitamin E +169.7%
Contains more Vitamin C +328.8%
Contains more Vitamin K +4390.2%
Equal in Vitamin B2 - 0.063
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 A +35.1%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +127%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +40.8%
Contains more Folate +111.1%
Contains more Vitamin E +169.7%
Contains more Vitamin C +328.8%
Contains more Vitamin K +4390.2%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +112.4%
Contains more Other +41.2%
Contains more Protein +175.3%
Contains more Fats +95.8%
Equal in Water - 91.78
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 Carbs +112.4%
Contains more Other +41.2%
Contains more Protein +175.3%
Contains more Fats +95.8%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +154.3%
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +685.7%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +154.3%
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +685.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Mustard Greens
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 Carrot Mustard Greens Opinion
Net carbs 6.78g 2.51g Carrot
Protein 0.93g 2.56g Mustard Greens
Fats 0.24g 0.47g Mustard Greens
Carbs 9.58g 4.51g Carrot
Calories 41kcal 26kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 1.41g Mustard Greens
Fiber 2.8g 2g Carrot
Calcium 33mg 118mg Mustard Greens
Iron 0.3mg 0.87mg Mustard Greens
Magnesium 12mg 13mg Mustard Greens
Phosphorus 35mg 42mg Mustard Greens
Potassium 320mg 162mg Carrot
Sodium 69mg 9mg Mustard Greens
Zinc 0.24mg 0.22mg Carrot
Copper 0.045mg 0.146mg Mustard Greens
Manganese 0.143mg Carrot
Selenium 0.1µg 0.6µg Mustard Greens
Vitamin A 16706IU 12370IU Carrot
Vitamin A RAE 835µg 618µg Carrot
Vitamin E 0.66mg 1.78mg Mustard Greens
Vitamin C 5.9mg 25.3mg Mustard Greens
Vitamin B1 0.066mg 0.041mg Carrot
Vitamin B2 0.058mg 0.063mg Mustard Greens
Vitamin B3 0.983mg 0.433mg Carrot
Vitamin B5 0.273mg 0.12mg Carrot
Vitamin B6 0.138mg 0.098mg Carrot
Folate 19µg 9µg Carrot
Vitamin K 13.2µg 592.7µg Mustard Greens
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.037g 0.012g Mustard Greens
Monounsaturated Fat 0.014g 0.11g Mustard Greens
Polyunsaturated fat 0.117g 0.046g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
201%
Mustard Greens
Minerals Daily Need Coverage Score
12%
Carrot
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 7)
Which food is cheaper?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.