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  6. Cauliflower vs. Mustard Greens Raw

Cauliflower vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and mustard Greens Raw

  • Cauliflower has more folate, vitamin B5, and choline; however, mustard Greens Raw are higher in vitamin K, vitamin A, vitamin C, iron, copper, vitamin E, and calcium.
  • Mustard Greens Raw cover your daily vitamin K needs 202% more than cauliflower.
  • Mustard Greens Raw contain 89 times less choline than cauliflower. Cauliflower contains 44.3mg of choline, while mustard Greens Raw contain 0.5mg.

Food varieties used in this article are Cauliflower, raw and Mustard greens, raw.

Infographic

Cauliflower vs Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +422.7%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +290.5%
Contains more CopperCopper +323.1%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more FolateFolate +375%
Contains more CholineCholine +8760%
Contains more Vitamin CVitamin C +45.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2412.5%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more Vitamin KVitamin K +1561.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Mustard Greens Raw DV% diff.
Vitamin K 15.5µg 257.5µg 202%
Vitamin C 48.2mg 70mg 24%
Vitamin A 0µg 151µg 17%
Iron 0.42mg 1.64mg 15%
Copper 0.039mg 0.165mg 14%
Vitamin E 0.08mg 2.01mg 13%
Folate 57µg 12µg 11%
Calcium 22mg 115mg 9%
Vitamin B5 0.667mg 0.21mg 9%
Choline 44.3mg 0.5mg 8%
Manganese 0.155mg 7%
Fiber 2g 3.2g 5%
Vitamin B2 0.06mg 0.11mg 4%
Magnesium 15mg 32mg 4%
Potassium 299mg 384mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Vitamin B3 0.507mg 0.8mg 2%
Phosphorus 44mg 58mg 2%
Protein 1.92g 2.86g 2%
Saturated fat 0.13g 0.01g 1%
Fructose 0.97g 1%
Selenium 0.6µg 0.9µg 1%
Calories 25kcal 27kcal 0%
Fats 0.28g 0.42g 0%
Carbs 4.97g 4.67g 0%
Net carbs 2.97g 1.47g N/A
Sugar 1.91g 1.32g N/A
Zinc 0.27mg 0.25mg 0%
Sodium 30mg 20mg 0%
Vitamin B6 0.184mg 0.18mg 0%
Monounsaturated fat 0.034g 0.092g 0%
Polyunsaturated fat 0.031g 0.038g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +49%
Contains more FatsFats +50%
Contains more OtherOther +77.6%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +170.6%
Contains more Poly. FatPolyunsaturated fat +22.6%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.