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Celtuce vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between Celtuce and Mustard Greens?

  • Celtuce is richer in Folate, yet Mustard Greens is richer in Vitamin A RAE, Copper, Calcium, and Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 49% higher.
  • Celtuce has 5 times more Folate than Mustard Greens. Celtuce has 46µg of Folate, while Mustard Greens has 9µg.

We used Celtuce, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Celtuce 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 Magnesium +115.4%
Contains more Potassium +103.7%
Contains more Zinc +22.7%
Contains more Selenium +50%
Contains more Calcium +202.6%
Contains more Iron +58.2%
Contains less Sodium -18.2%
Contains more Copper +265%
Equal in Phosphorus - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +115.4%
Contains more Potassium +103.7%
Contains more Zinc +22.7%
Contains more Selenium +50%
Contains more Calcium +202.6%
Contains more Iron +58.2%
Contains less Sodium -18.2%
Contains more Copper +265%
Equal in Phosphorus - 42

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 B1 +34.1%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +52.5%
Contains more Folate +411.1%
Contains more Vitamin A +253.4%
Contains more Vitamin C +29.7%
Contains more Vitamin B6 +96%
Equal in Vitamin B2 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0% 0%
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 B1 +34.1%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +52.5%
Contains more Folate +411.1%
Contains more Vitamin A +253.4%
Contains more Vitamin C +29.7%
Contains more Vitamin B6 +96%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +201.2%
Contains more Fats +56.7%
Contains more Carbs +23.6%
Equal in Water - 91.78
Equal in Other - 0.68
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 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 Protein +201.2%
Contains more Fats +56.7%
Contains more Carbs +23.6%
Equal in Water - 91.78
Equal in Other - 0.68

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celtuce Mustard Greens
Lower in Sodium ok
Lower in Sugar 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 Celtuce Mustard Greens Opinion
Net carbs 1.95g 2.51g Mustard Greens
Protein 0.85g 2.56g Mustard Greens
Fats 0.3g 0.47g Mustard Greens
Carbs 3.65g 4.51g Mustard Greens
Calories 18kcal 26kcal Mustard Greens
Sugar 1.41g Celtuce
Fiber 1.7g 2g Mustard Greens
Calcium 39mg 118mg Mustard Greens
Iron 0.55mg 0.87mg Mustard Greens
Magnesium 28mg 13mg Celtuce
Phosphorus 39mg 42mg Mustard Greens
Potassium 330mg 162mg Celtuce
Sodium 11mg 9mg Mustard Greens
Zinc 0.27mg 0.22mg Celtuce
Copper 0.04mg 0.146mg Mustard Greens
Manganese 0.688mg Celtuce
Selenium 0.9µg 0.6µg Celtuce
Vitamin A 3500IU 12370IU Mustard Greens
Vitamin A RAE 175µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 19.5mg 25.3mg Mustard Greens
Vitamin B1 0.055mg 0.041mg Celtuce
Vitamin B2 0.07mg 0.063mg Celtuce
Vitamin B3 0.55mg 0.433mg Celtuce
Vitamin B5 0.183mg 0.12mg Celtuce
Vitamin B6 0.05mg 0.098mg Mustard Greens
Folate 46µg 9µg Celtuce
Choline 0.4mg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.006mg Celtuce
Threonine 0.039mg Celtuce
Isoleucine 0.055mg Celtuce
Leucine 0.052mg Celtuce
Lysine 0.055mg Celtuce
Methionine 0.01mg Celtuce
Phenylalanine 0.036mg Celtuce
Valine 0.046mg Celtuce
Histidine 0.015mg Celtuce
Saturated Fat 0.012g Celtuce
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celtuce 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
29%
Celtuce
186%
Mustard Greens
Minerals Daily Need Coverage Score
21%
Celtuce
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Celtuce
Celtuce is cheaper (difference - $1.4)
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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.