Cauliflower vs. Mustard Greens — In-Depth Nutrition Comparison
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What are the main differences between Cauliflower and Mustard Greens?
- Cauliflower is richer in Vitamin C, Folate, Vitamin B5, Choline, and Vitamin B6, yet Mustard Greens is richer in Vitamin K, Vitamin A RAE, Copper, Vitamin E , and Calcium.
- Mustard Greens's daily need coverage for Vitamin K is 481% higher.
- Cauliflower has 111 times more Choline than Mustard Greens. Cauliflower has 44.3mg of Choline, while Mustard Greens has 0.4mg.
We used Cauliflower, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.
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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
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Magnesium
+15.4%
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Potassium
+84.6%
Contains
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Zinc
+22.7%
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Calcium
+436.4%
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Iron
+107.1%
Contains
less
Sodium
-70%
Contains
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Copper
+274.4%
Equal in Phosphorus - 42
Equal in Selenium - 0.6
Contains
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Magnesium
+15.4%
Contains
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Potassium
+84.6%
Contains
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Zinc
+22.7%
Contains
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Calcium
+436.4%
Contains
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Iron
+107.1%
Contains
less
Sodium
-70%
Contains
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Copper
+274.4%
Equal in Phosphorus - 42
Equal in Selenium - 0.6
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
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Vitamin C
+90.5%
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Vitamin B1
+22%
Contains
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Vitamin B3
+17.1%
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Vitamin B5
+455.8%
Contains
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Vitamin B6
+87.8%
Contains
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Folate
+533.3%
Contains
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Vitamin A
+∞%
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Vitamin E
+2125%
Contains
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Vitamin K
+3723.9%
Equal in Vitamin B2 - 0.063
Contains
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Vitamin C
+90.5%
Contains
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Vitamin B1
+22%
Contains
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Vitamin B3
+17.1%
Contains
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Vitamin B5
+455.8%
Contains
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Vitamin B6
+87.8%
Contains
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Folate
+533.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2125%
Contains
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Vitamin K
+3723.9%
Equal in Vitamin B2 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+10.2%
Contains
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Other
+11.8%
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Protein
+33.3%
Contains
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Fats
+67.9%
Equal in Carbs - 4.51
Equal in Water - 91.78
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Carbs
+10.2%
Contains
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Other
+11.8%
Contains
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Protein
+33.3%
Contains
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Fats
+67.9%
Equal in Carbs - 4.51
Equal in Water - 91.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-90.8%
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Monounsaturated Fat
+223.5%
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Polyunsaturated fat
+48.4%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Contains
less
Saturated Fat
-90.8%
Contains
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Monounsaturated Fat
+223.5%
Contains
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Polyunsaturated fat
+48.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 2.51g |
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| Protein | 1.92g | 2.56g |
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| Fats | 0.28g | 0.47g |
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| Carbs | 4.97g | 4.51g |
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| Calories | 25kcal | 26kcal |
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| Fructose | 0.97g |
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| Sugar | 1.91g | 1.41g |
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| Fiber | 2g | 2g | |
| Calcium | 22mg | 118mg |
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| Iron | 0.42mg | 0.87mg |
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| Magnesium | 15mg | 13mg |
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| Phosphorus | 44mg | 42mg |
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| Potassium | 299mg | 162mg |
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| Sodium | 30mg | 9mg |
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| Zinc | 0.27mg | 0.22mg |
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| Copper | 0.039mg | 0.146mg |
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| Manganese | 0.155mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 0IU | 12370IU |
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| Vitamin A RAE | 0µg | 618µg |
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| Vitamin E | 0.08mg | 1.78mg |
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| Vitamin C | 48.2mg | 25.3mg |
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| Vitamin B1 | 0.05mg | 0.041mg |
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| Vitamin B2 | 0.06mg | 0.063mg |
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| Vitamin B3 | 0.507mg | 0.433mg |
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| Vitamin B5 | 0.667mg | 0.12mg |
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| Vitamin B6 | 0.184mg | 0.098mg |
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| Folate | 57µg | 9µg |
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| Vitamin K | 15.5µg | 592.7µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.076mg |
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| Isoleucine | 0.071mg |
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| Leucine | 0.106mg |
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| Lysine | 0.217mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.125mg |
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| Histidine | 0.056mg |
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| Saturated Fat | 0.13g | 0.012g |
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| Monounsaturated Fat | 0.034g | 0.11g |
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| Polyunsaturated fat | 0.031g | 0.046g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
30%
201%
Minerals Daily Need Coverage Score
13%
17%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Cauliflower is cheaper (difference - $1)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
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.